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Barbell Week Starting 09/05/16

Due to the move last week, this week is largely the same as last week, but with a few changes.

Monday

Warm Up

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

1 round of: 5 Overhead squats, 5 Snatch Deadlifts, 5 Snatch pull under, 5 Drop Snatches, 5 Snatches

Level 1

Snatch – 2 reps x 8 sets

Back Squat – 3 reps x 5 sets

Strict Press – 5 reps x 4 sets

Hollow Holds – 1 minute x 4 sets

Superset the strict press and hollow rocks

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

1 round of: 5 Front Squats, 5 Jerk Balance, 5 Clean Pull under, 5 Pause jerks, 5 Clean and Jerks

Level 1

Clean & Jerk – 2+1 reps x 8 sets

Clean Deadlift (5 second eccentric) – 3 reps x 4 sets

Bent Over Rows – 10 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

Bent Over Rows – 10 reps x 4 sets

 

Friday

Warm Up

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

1 round of: 5 Overhead squats, 5 Snatch Deadlifts, 5 Snatch pull under, 5 Drop Snatches, 5 Snatches

Level 1

Snatch – 2 reps x 5 sets

Clean & Jerk – 1 rep x 5 sets

Front Squat – 3RM, then -5kg/3 reps x 3 sets

Hyperextensions – 10 reps x 4 sets

Level 2

Snatch – 80%/2 reps x 4 sets, 85%/1 rep x 3 sets

Clean & Jerk – 80%/2+1 rep x 4 sets

Front Squat – 80%/4 reps x 4 sets

Hollow Rocks – 20 reps x 4 sets

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