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Barbell Week Starting 20/6/16

Monday

Warm Up

2 rounds of: 10 Good mornings (empty bar), 10 Wall Squats, 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) – 70%/3 reps x 3 sets

Snatch – (80%/3 reps, 85%/2 reps, 90%/1 rep) x 3 times

Front Squat – 80%/5 reps x 4 sets

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

 

For the snatches, do a set of 3 at 80%, then a set of 2 at 85%, then a single at 90%, 3 times through. Rest as needed between sets as normal.

 

Wednesday

Warm Up

2 rounds of: 10 Good mornings (empty bar),10 Wall Squats (hands behind 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 & Jerk – 80%/2+1 reps x 5 sets

Back Squat – 75%/4 reps x 3 sets

Ring Rows – 10 reps x 4 sets

 

Friday

Warm Up

2 rounds of: 10 Good mornings (empty bar), 10 Wall Squats (hands behind 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 –85%/1 reps x 5 sets

Clean & Jerk – 90%+/1 rep x 5 sets

Front Squat – 75%/3 reps x 5 sets

Deadbugs – 10 reps each side x 4 sets

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