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Barbell Week Starting 23/5/16

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 1

Snatch + Hang Snatch (below knee) – 1+2 reps x 6 sets

Back Squat – 5 reps x 3 sets

BTN Snatch grip Press + Overhead Squat – 5+3 reps x 4 sets

Level 2

Jumping Snatch Pull – Bar /5 reps x 3 sets

Snatch – 80-85%/2 reps x 5 sets

Snatch Deadlift (5 second eccentric) – 90-100%/3 reps x 4 sets

Back Squat – 75%/4 reps x 4 sets

BTN Snatch shoulder press + Overhead squat – 5+3 reps 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 1

No foot Clean + Split Jerk – 2+2 reps x 6 sets

Clean Deadlift – 3 reps x 4 sets

Pull Ups/Lat Pull Down – max reps/10 reps x 4 sets

Level 2

No Foot Clean + Power Jerk – 70-75%/2+2 reps x 4 sets

Clean + Front Squat + Jerk – 75-80%/1 rep x 4 sets

Floating Clean Deadlift – 95%/3 reps x 3 sets, 105%/3 reps x 2 sets

Pull Ups/Lat Pull Down – max reps/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

Level 1

Snatch – 2 reps x 5 sets

Clean & Jerk – 1 rep x 5 sets

Front Squat – 4 reps x 3 sets

Deadbugs – 10 reps x 4 sets

Level 2

Snatch – 90%/1 rep x 4 sets

Clean & Jerk – 80-85%/1 rep x 5 sets

Front Squat – 80%/3 reps x 4 sets

Deadbugs – 10 reps x 4 sets

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