Barbell 7.23.2018 - 7.27.2018

 

Monday

6x1 tempo snatch ( 2 second pull to the knee then snatch) @75%

4x clean + 2 jerk @80%

5x5 back squat @75%

3x10 pendlay row

3x10 HSPU

3x :30 dead bug

3x :45 side plank

3x 1:00 reach out

 

Tuesday

1x1 power snatch @75%

2x2 power snatch @75% - 10 lbs

4x power clean + hang clean @65%

4x2 push press @65%

3x2 pause front squat (2 seconds at bottom) @75%

3x8 Single leg RDL

Wednesday

5x 2 muscle snatch into overhead squat @50% + 10lbs

5x 1 clean from blocks below knee @70% + 10lbs

4x 2 pause back squat (2 sec pause) @70% + 20lbs

4x 5 deficit snatch grip deadlift @90% + 20lbs

3x 50 ft single arm kettlebell overhead walk (3 each side) @70/53 or 53/35

3x 100 ft farmers carry @70/53

Thursday

4x snatch pull + low hang snatch pull + low hang power snatch @60% + 10lbs

4x 2 power clean @ 65% + 10lbs

4x 2 split jerk @ 85% + 20lbs

4x 2 front tempo front squat ( 3 sec down, 1 sec pause, 3 sec up) @70% + 10lbs

3x 10 single arm dumbbell row (10 each arm)

3x 10 reverse fly

3x 10 strict T2B

3x 10 GHD

3x 1:00 plank

Friday

4x 1 snatch @80% + 10lbs

4x 2 clean @85% + 10lbs

1x 3 back squat @80% + 20lbs

2x 3 back squat @80% - 20lbs

3x 10 back extension

3x 10 single leg RDL (10 each side)