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Barbell Week Starting 11/7/16

Monday

Snatch (no foot, no contact, no hookgrip) – 70-75%/2 reps x 4 sets

Snatch –  90%/1 reps x 5 sets

Front Squat – 85%/2 reps x 4 sets

Aleknas – 10 reps x 4 sets

Wednesday

Clean (no foot) + power jerk –80-85%/1+1 reps x 4 sets

Clean & Jerk – (80%/2 reps, 85%/1 rep, 90%/1 rep) 3 times

Strict Press – 4 reps x 4 sets

Ring Rows – 10 reps x 4 sets

Friday

Snatch –80%/2 reps x 4 sets

Clean & Jerk – 75-80%/1 rep x 4 sets

Front Squat – 90%/2 reps x 4 sets

Anti-Rotation Deadbugs – 10 reps each side x 3 sets

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