Week of 11.7.16 Barbell Club

Conjugate Strength

Monday/Tuesday

1.  Banded Deadlift (1RM)

2.  Overhead Squat (6×3)
3.  Power Snatch (@70% 10×2)
4.  Shoulder Press (8RM)
5.  Back Extensions (3×10)
6.  Earthquake Bar Bench (Wide Grip, 3×30, Hold 10s at top every 10 reps )

Wednesday/Thursday

1.  Back Box Squat – Single Red Band (@ 50% 10×2)
2.  Push Press (1RM)
3.  Banded Squat Clean – Single Orange (@ 70% 10×1)
3.  Banded Squat Clean – Single Purple (@70% 10×1)
4.  Overhead Walking Lunges (3×10 Each Max Weight)
5.  Single Leg Reverse Hypers (4×15 Each)

6.  Close Grip Pushups to 4″ Board (3×20 or more)

Open Gym

1.  Snatch Pull + Snatch (80-85×2+1×5 sets)
2.  Power Clean + Push Press + Jerk (70-80×1+1+1×5 sets)
3.  Farmer’s Carry (4×1)
4.  Snatch Pull (105x2x3 sets) – 1 sec pause at knee during pull

 

By | 2016-11-07T07:46:57-05:00 November 7th, 2016|Barbell Club|Comments Off on Week of 11.7.16 Barbell Club