Category: Barbell Club

Conjugate Strength Monday/Tuesday 1.  High Hang Snatch + Hang Snatch (10×1 @ 75%) 2.  Front Box Squat Above Parallel (Heavy Single) 3.  Back Squat (8×2 @ 75%) 4.  L-Sit Single Arm DB Press (3×6) Wednesday/Thursday 1.  Clean From Blocks (10×1 Build Across) 2.  Back Box Squat – Single Red Band (10×1 @ 75%) 3.  Clean […]

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%) […]

Conjugate Strength Monday/Tuesday 1.  Front Squat (12×2 @ 80%) 2.  Power Snatch (6×2 @ 85%) 3.  Split Jerk Strict Press (3×6) 4.  Weighted Back Extensions (3×12) Wednesday/Thursday 1.  Snatch Balance + OHS (8×1 Start at 70% and Build Up) 2.  Clean (6×1 @ 85%+) 3.  Back Box Squat – Single Red Band (8×2 @ 65%) […]

Conjugate Strength Monday/Tuesday 1.  Power Snatch (8×2 @ 80%) 2.  Clean and Jerk (6×1 Under 80%) 3.  Overhead Squat (4×1 above 90%) 4.  DB Split Jump (3×8) Wednesday/Thursday Thanksgiving! Get out of the gym! …Or complete the weekend’s Open Gym Open Gym 1.  Banded Squat Clean – Single Purple (12×1 @ 80% of last week’s […]

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%) […]