561217_393644597357037_984540098_n

Barbell Week Starting 25/04/16

Monday

Warm Up

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

2 rounds of: 5 Overhead squats, 5 Snatch Deadlifts, 5 Snatch pull under

Level 1

Snatch – 2 reps x 8 sets

Back Squat – 4 reps x 4 sets

Strict Press – 5 reps x 4 sets

Level 2

Snatch Deadlift + Hang Snatch – 70-75%/1+3 reps x 6 sets

Floating Snatch Deadlift – 90%/3 reps x 3 sets, 100%/3 reps x 2 sets

Back Squat – 70%/6 reps x 4 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

2 rounds of: 5 Front Squats, 5 Jerk Balance, 5 Clean Pull under

Level 1

Clean & Jerk – 2 reps x 8 sets

Clean Deadlift (pause at knee 3 seconds) – 5 reps x 4 sets

Barbell Rows – 8 reps x 4 sets

Level 2

Clean Deadlift + Hang Clean – 70-75%/1+3 reps x 4 sets

Split Jerk – 70-75%/3 reps x 5 sets

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

Barbell Rows – 8 reps x 5 sets

 

Friday

Warm Up

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

Snatch – 80%/2 reps x 4 sets

Clean & Jerk – 80-85%/1 rep x 5 sets

Front Squat – 75%/5 reps x 5 sets

Tommy Yules – 10 reps x 4 sets

Related Post