Week of 10.31.16 Barbell Club

Conjugate Strength

Monday/Tuesday

1.  Front Squat (8×2 @ 80%)
2.  Snatch (10 min EMOM 10×1)
3.  Snatch High Pull (3×8)
4.  Ring Pushups 4″ (4×10)
5.  Bulgarian Split Squats DBs/KBs (4×10 each)
6.  Banded Face Pulls (1×100)

Wednesday/Thursday

1.  Back Box Squat – Single Red Band (Heavy Single)
2.  Front Box Squat – Single Red Band (Heavy Single)
3.  Banded Squat Clean – Single Orange (@ 50-60% Bar Weight 10×2)

4.  Push Press + Push Jerk + Split Jerk (Heavy Single)
5.  Reverse Hypers (4×20)
6.  Banded Good Mornings (4×25)
7.  Banded Hip Bridges (1×100)

Open Gym

1.  Snatch Pull + Snatch (78-83×2+1×5 sets)
2.  Power Clean + Push Press + Jerk (78-83×1+1+1×5 sets) (w/ split jerk)
3.  Farmer’s Carry (4×1)
1 set = down the length of the parking lot and back (100 m)
4.  Snatch Pull (100×3, 105x2x2)
1 sec pause at knee during pull

 

By | 2016-10-31T07:57:20-04:00 October 31st, 2016|Barbell Club|Comments Off on Week of 10.31.16 Barbell Club