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Barbell Week Starting 27/6/16

Monday

Snatch Balance – 80%/2 reps x 3 sets, 85-90%/1 rep x 3 sets

Snatch –  75%/3 reps x 5 sets

Front Squat – 75%/4 reps x 3 sets

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

Superset the KB Presses and the aleknas

Wednesday

Clean (no foot) + power jerk – 80%/2+1 reps x 4 sets

Clean + Front Squat + Jerk – Find 1RM, then drop 10-15% of that 1RM for 1+2+1 reps x 3 sets

Back Squat – 90%/1 rep x 3 sets

Ring Rows – 10 reps x 4 sets

Friday

Snatch –90%+/1 reps x 5 sets

Clean & Jerk – 70-75%/1 rep x 6 sets

Front Squat – 85%/3 reps x 3 sets

Lateral Banded Plank – 30 seconds x 5 sets

 

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