Week of 12.5.16 Barbell Club

Conjugate Strength

Monday/Tuesday

1.  Power Snatch (6×1 @ 90%+)
2.  Front Squat (8×1 @ 85%+)
3.  Tall Split Jerk (3×6)

4.  GHD Back Extension plus Snatch Grip DL (3×12)
5.  GHD Situps (3×12-20)

Wednesday/Thursday

1.  Overhead Squat (4×8 )
2.  Clean (6×1 @ 90%+)
3.  Back Box Squat – Single Red Band (10×2 @ 70%)
4.  Underhand Bent Over Barbell Row (3×6)

Open Gym

1.  Clean + Hang Clean (6×1 @ 75%)
2.  Snatch Grip Deadlift (10×1 Build Across heavier than last week)
3.  Snatch Grip Behind the Neck Strict Press (3×6 Heavier than last week)

4.  Knee Jumps (12×1 Build to max height)

By | 2016-12-04T22:03:02-05:00 December 4th, 2016|Barbell Club|Comments Off on Week of 12.5.16 Barbell Club