Barbell Club

New 10 week cycle starts tomorrow. Programming for the week will be posted every Sunday. Come to Barbell class on Sundays and Tuesdays and follow the rest of the program during open gym hours.

 

Week 1

Sunday TOMORROW

• Snatch - 70% x 2 x 3

• Snatch pull - 90% (of snatch) x 3 x 3

• Snatch deadlift - 90% (of snatch) x 3 x 3

• Front squat - 75% x 3 x 5

• Weighted GHD sit-ups - 3 x 8

Tuesday

• Muscle snatch + 2 snatch balance - take to heaviest MS possible

• Overhead squat - 80% x 1; 65% x 2 x 2

• Power clean + push jerk - 80% (of PC) x 1 x 4

Open Gym

• Clean & jerk - 70% x 2 x 3

• Clean pull - 90% (of clean) x 3 x 3

• Clean deadlift - 100% (of clean) x 3 x 3

• Back squat - 75% x 3 x 5

• Hanging leg raise - 3 x 10

• KB sidebend - 3 x 10

 

Open Gym

• Jerk - heavy single; 80% of that x 1 x 3

• 2-position snatch (floor, mid-thigh) - 60% x 3 sets

• 2-position clean (floor, mid-thigh) - 60% x 3 sets

Friday

Rest

Open Gym

• Snatch - heavy single

• Clean & jerk - heavy single

• Front squat - heavy single