Week of 8.15.16 Barbell Club
Conjugate Strength Tuesday 1. Snatch (@ 80% 6×2) 2. Behind the Neck Snatch Grip Earthquake Bar Press (3×8) 3. Banded Clean Grip Deadlift – Red (1RM) 4. Back Rack Lunge (Max Weight – 2×12 each leg) Thursday 1. 3 Hang Cleans + 1 Split Jerk (1RM) 2. Front Squat (5×5 @ 80%) 2a. Back Squat […]
Week of 8.8.16 Barbell Club
Conjugate Strength Tuesday 1. Clean and Jerk (5×1 @ 80%) Clean and Jerk (3×1 @ 85%) then, Every 30s for 4 min, complete 1 Clean and Jerk @ 70%+ 2. Tempo Back Squat (4×2 @ 33×1) 3. SL KB Deficit DL (3×5) 4. Ring Pushups 4″ (1 x Max) Thursday 1. Snatch (5×1 @ 80%) […]
Week of 8.1.16 Barbell Club
Conjugate Strength Tuesday 1. Snatch + Low Hang Snatch + High Hang Snatch (1RM) 2. Tall Split Jerk (4×3) 3. Front Squat (@70% 5×5) 4. Back Squat (1×8 @ 80%) 5. Flat Bench Single Arm DB Press (2×8) Thursday 1. Clean (5×1 Above 75%) 2. Power Clean x3 + Split Jerk x2 (1RM) 3. Box […]
Week of 7.25.16 Barbell Club
Conjugate Strength Tuesday 1. Hang Snatch (Reps 1-5 @ 70%, 6-10 @ 75%) 2. E2MOM: Deadlift + Clean + Hang Clean + Jerk Increase weight each complex 3. Front Box Squat – Single Red Band (6×2 @ 60% + 25%) 4. Overhead Squat (2×6 @ 70%) 5. Seated DB Press (8RM) Thursday 1. Snatch Balance (3×5 […]
Week of 7.18.16 Barbell Club
Conjugate Strength Tuesday 1. 10 Snatches at 50% – Rest 1 min 10 Snatches at 55% – Rest 1 min 10 Snatches at 60% – Rest 1 min 10 Snatches at 65% – Rest 1 min 10 Snatches at 70% – Rest 1 min 10 Snatches at 75% Time Cap: 30 min Goal is Max […]
Week of 7.11.16 Barbell Club
Conjugate Strength Tuesday 1. 5 Clean and Jerks @ 50% 4 @ 60% 3 @ 70% 2 @ 80% 1 @ 90%+ Rest 5 min. Repeat Clean and Jerk (2×1 from Above) 2. Banded Back Squat – Single Red (1RM) 3. Good Mornings (3×8) 4. Weighted Ring Dips (3×10) Thursday 1. Power Snatch + Snatch […]
Week of 7.4.16 Barbell Club
Conjugate Strength Tuesday 1. Hang Clean and Jerk (2RM) 2. Banded Back Squat – Single Red (8×2 @ 60% + 25% bands) 3. Overhead Squat (1×8 @ 75%) 4. Good Mornings (3×10) 5. Stationary Lateral Lunges (3×15) 6. KB Skull Crushers (3×15) Thursday 1. Hang Snatch (3RM) 2. Clean Deadlift (1RM) 3. Behind the Neck […]
Week of 6.27.16 Barbell Club
Conjugate Strength Tuesday 1. Box Jump from Seated Position (1RM) 2. 20 E2MOM 3 Power Clean + Split Jerk 3. Behind the Neck Snatch Grip Push Press (5×3) 4. Banded Back Squat – Single Red (@70% + 25% 6×2 ) 5. Front Rack Barbell Bulgarian Split Squat (3×10 each leg) 6. Overhead Jerk Grip Barbell […]
Week of 6.20.16 Barbell Club
Conjugate Strength Tuesday Box Jump from Seated Position (1 X ME) Behind the Neck Snatch Grip Push Press (5 X 3) Banded Back Squat – Single Red (6 X 2) Front Rack Barbell Bulgarian Split Squat (3 X 10) Overhead Jerk Grip Barbell Walk (5 X 40) Thursday Snatch + OHS (1 X 1) […]
Week of 6.13.16 Barbell Club
Conjugate Strength Tuesday 1. Back Squat (3RM) 2. Snatch Balance (@ 60-70% 3×5) 3. Hang Snatch (1RM) 4. GHD Back Extension vs Mini Band (3×10) 5. SL KB DL (@ 2″ Deficit 2×20) Thursday 1. Box Jump – Max Height (Max) 2. Banded Back Squat – Single Red (@ 60% + 25% 8×2) 3. Squat […]