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Barbell Week Starting 13/6/16

Monday

Warm Up

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

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

Level 2

Snatch (no foot, no contact) – 65-70%/3 reps x 4 sets

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

Back Squat – 80-85%/3 reps x 4 sets

Bottom Up Kettlebell press – 10 reps each arm x 4 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 2

Clean (no foot, no contact) + power jerk – 70%/2+2 reps x 4 sets

Clean + Front Squat + Jerk – 85%/1 rep x 5 sets

Clean Pull to Thigh – 100-110%/3 reps x 4 sets

Ring 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 presses

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

Main Session

Snatch – 75-80%/3 reps x 5 sets

Clean & Jerk – 90%/1 rep x 4 sets

Front Squat – 80%/3 reps x 5 sets

Deadbugs – 10 reps each side x 4 sets

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