Week of 11.14.16 Barbell Club

Conjugate Strength

Monday/Tuesday

1.  Power Snatch (8×2 @ 75%)
2.  Overhead Squat (4×2)
3.  Clean and Jerk (10×1)
4.  DB Box Jump (3×10)

Wednesday/Thursday

1.  Banded Squat Clean – Single Purple (15×1 @ 70-75%)
2.  Snatch Balance (4×3)

3.  Back Box Squat – Single Red Band (8×2 @ 55%)
4.  Push Press (3×5 @ 80%)

Open Gym

1.  Clean and Jerk (80-90x2x5)
5 sets of 2 at 80-90%
2.  Snatch Pull + Snatch (80-85×2+1×5)
5 sets of 2 pulls + 1 snatch at 80-85%
3.  Front Squat (80-85×3)
4.  Half Kneeling KB Press (4 sets of 6)

 

By | 2016-11-13T21:58:47-05:00 November 13th, 2016|Barbell Club|Comments Off on Week of 11.14.16 Barbell Club