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Barbell Week Starting 02/05/16

Due to the move into the new unit, there will be no barbell class on Monday or Wednesday. I’m putting the program up for those who want to do it on their own time. Friday will be the first session in the new unit! The new address is 6 Sherriff St, Worcester WR4 9AB

Monday

Warm Up

2 rounds of: 10 Good mornings (empty bar), 20m Duck Walk (hands on head), 10 Sotts/snatch presses

2 rounds of: 5 Overhead squats, 5 Snatch Deadlifts, 5 Snatch pull under

Level 1

Snatch (no foot movement) – 2 reps x 8 sets

Back Squat – 5 reps x 4 sets

Strict Press – 6 reps x 4 sets

Level 2

Snatch Deadlift + Hang Snatch – 75-80%/1+3 reps x 6 sets

Snatch Deadlift (5 second eccentric) – 90-100%/3 reps x 5 sets

Back Squat – 75%/5 reps x 5 sets

Overhead Squat (3 second pause in bottom) – 3 reps x 5 sets

 

Wednesday

Warm Up

2 rounds of: 10 Good mornings (empty bar), 20m Duck Walk (hands on head), 10 Press in Split

2 rounds of: 5 Front Squats, 5 Jerk Balance, 5 Clean Pull under

Level 1

Clean (no foot) + Split Jerk – 2+2 reps x 5 sets

Split Jerk – 3 reps x 5 sets

Clean Deadlift – 5 reps x 4 sets

Level 2

Hang Clean – 75-80%/3 reps x 4 sets

Split Jerk – 75-80%/3 reps x 5 sets

Floating Clean Deadlift – 90%/3 reps x 3 sets, 100%/3 reps x 2 sets

Barbell Rows – 8 reps x 5 sets

 

Friday

Warm Up

2 rounds of: 10 Good mornings (empty bar), 20m Duck Walk (hands on head), 10 Sotts/snatch presses

2 rounds of: 5 Overhead squats, 5 Snatch Deadlifts, 5 Snatch pull under

Level 1

Snatch – 2 reps x 5 sets

Clean & Jerk – 1 rep x 5 sets

Front Squat – 3 reps x 5 sets

Level 2

Front Squat – 80%/5 reps x 4 sets

Snatch – 75-80%/2 reps x 4 sets

Clean & Jerk – 80-85%/1 rep x 6 sets

Tommy Yules – 10 reps x 4 sets

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