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Barbell Week Starting 18/04/16

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

Snatch – 2 reps x 6 sets

Back Squat – 4 reps x 4 sets

Strict Press – 5 reps x 4 sets

Level 2

Snatch – 1RM

Back Squat – 1RM

Strict 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 & Jerk – 2 reps x 6 sets

Clean Deadlift – 5 reps x 4 sets

Barbell Rows – 8 reps x 5 sets

Level 2

Clean & Jerk – 1RM

Clean Deadlift – 3RM

Rows – 8 reps x 5 sets

 

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 – 2 reps x 5 sets

Clean & Jerk – 2 reps x 5 sets

Front Squat – 3 reps x 5 sets

Level 2

Front Squat – 1RM

Block Snatch – 70%/3 reps x 5 sets

Split Jerk – 70-75%/3 reps x 4 sets

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