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Barbell Week Starting 11/04/16

Monday

Warm Up

2 rounds of: 10 Good mornings (empty bar), 10 Wall Squats (hands on head), 10 Sotts presses

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

Level 1 (Beginners)

Snatch – 4 reps x 8 sets

Back Squat – 5 reps x 4 sets

Strict Press- 8 reps x 3 sets

Level 2 (Intermediate)

Muscle snatch + OHS – 3+2 reps x 4 sets

Snatch – 75-80%/2 reps x 8 sets

Back Squat – 80%/3 reps x 4 sets

Push Press – 5 reps x 4 sets

 

Wednesday

Warm Up

2 rounds of: 10 Good mornings (empty bar), 10 Wall Squats (hands on head), 10 Press in Split

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

Level 1

Clean and Power Jerk – 3 reps x 8 sets

Clean Deadlift – 5 reps x 4 sets

Box Jumps

Level 2

Clean & Jerk – 80%/1 rep x 8 sets

Box Jumps – 5 reps x 4 sets

Rows – 6 reps x 4 sets

Tommy Yules – 10 reps x 3 sets

Superset the rows and tommy yules

 

Friday

Warm Up

2 rounds of: 10 Good mornings (empty bar), 10 Wall Squats (hands on head), 10 Sotts presses

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

Level 1

Snatch – 3 reps x 5 sets

Clean & Jerk – 3 reps x 5 sets

Front Squat – 4 reps x 5 sets

Hyperextensions – 10 reps x 3 sets

Level 2

Snatch –80%/1 reps x 6 sets

Clean & Jerk – 75%/2+1 reps x 4 sets

Front Squat –80%/2 reps x 4 sets

Hyperextensions – 10 reps x 3 sets

 

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