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Barbell Week Starting 30/05/16

Due to the bank holiday, there is no barbell class on Monday, but I’ll put the Level 2 program up for the guys and girls who want to make gains. I won’t be taking the class on Wednesday due to university commitments, but will be back on Friday.

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 2

Jumping Snatch Pull – Bar /5 reps x 3 sets

Hang Snatch (below knee)  – 80-85%/2 reps x 5 sets

Floating Snatch Pull to Hip– 95%/3 reps x 3 sets, 105%/3 reps x 2 sets

Back Squat – 80%/3 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

Clean Pull + Clean + Jerk – 1 rep x 8 sets

Clean Pull to Hip – 3 reps x 5 sets

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

Level 2

Clean & Jerk – 90%/1 rep x 4 sets

Power Jerk – 75%/3 reps x 4 sets

Snatch Pull to Hip(5 second eccentric) – 90-100%/3 reps x 4 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 – 3 reps x 8 sets

Front Squat – 5RM, then -5kg/5 reps x 2 sets

Deadbugs – 10 reps x 4 sets

Level 2

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

Clean & Jerk – 80%/2 reps x 4 sets

Front Squat – 85%/2 reps x 5 sets

Deadbugs – 10 reps x 4 sets

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