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Barbell Week Starting 16/5/16

Well done to our little pocket rocket Allie Deeley who won her weight category of 53kg at the Atlas Open this weekend, also securing qualification for the British Championships in Coventry next month! Allie will likely be lifting on the 11th of June, more details and tickets are below, lets get as many people over as we can to support her!

http://bwlnationalchampionships.co.uk/

 

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 Drop Snatches, 5 Snatch pull under,  5 Snatches

Level 1

Snatch – 3 reps x 6 sets

Back Squat – 3 reps x 5 sets

Overhead Squat – 5 reps x 3 sets

Level 2

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

Back Squat – 80%/3 reps x 4 sets

Floating Snatch Deadlift – 95%/3 reps x 3 sets, 105%/3 reps x 2 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 + Front Squat + Jerk – 1 rep x 8 sets

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

Bent Over Rows – 8 reps x 4 sets

Level 2

Clean Deadlift + Hang Clean – 80%/1+2 reps x 4 sets, 85%/1+1 rep x 3 sets

Split Jerk – 80-85%/2 reps x 4 sets

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

Bent Over Rows – 8 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 Drop Snatches, 5 Snatch pull under,  5 Snatches

Level 1

Snatch – 1 rep x 8 sets

C&J – 1 rep x 8 sets

Front Squat – 3 RM, then 90% for 1 rep x 4 sets

Level 2

Muscle Snatch + OHS – 3+2 reps x 3 sets, 2+1 rep x 2 sets

Snatch – 85-90%/1 rep x 4 sets

Clean – 75-80%/2 reps x 4 sets

Front Squat – 80%/3 reps x 4 sets

Hollow Rocks – 20 reps x 4 sets

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