SUNDAY BARBELL CLUB

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May 24, 2020

BARBELL CLUB WEEK #225

5.24.20

1. High Hang clean 3x3 @70%, 3x2 @75%

2. Hang Squat Clean 3x3@75%, 3x2@80%

3. Push Press 6x3 climbing

4. Sots Press 6x1 climbing 

5. KB Russian Twists 5x20

May 17, 2020

BARBELL CLUB WEEK #224

5.17.20

1. Snatch 2x2@80% 2x2 @85%

2. Clean & Jerk 2x2 @80% 2x2@85%

3. Single arm DB Sots Press 5x10 (5/5)

4. 5 sets: 15 GHDSU + 15 GHD Back Ext

May 10, 2020

BARBELL CLUB WEEK #223

5.10.20

1. Snatch grip DL - 5x3 @65, 75, 80, 85, 90%

2. Hang Snatch + P. Snatch (1+1) x4

3. Strict Press 2x10 @70%

4. Push Jerk 3x5 climbing

5. 2x10 Strict ring dips 

May 03, 2020

BARBELL CLUB WEEK #222

5.3.20

1. Hang muscle clean 6x3 (stay light, quick turnover)

2. Jerk dip drives: x5 @80% x5 @90% 2x5@100% 2x5 @110% (of jerk)

3. Power clean + Squat clean x10 sets @80%

4. Single leg alternating V-ups 10x10

Apr 26, 2020

BARBELL CLUB WEEK #221

4.26.20

1. Muscle Snatch 6x3 @55%

2. Deadlift - 70%x5, 75%x5, 80%x3, 85%x3, 90%x1+, 95%x1+

3. Clean & jerk @70, 75, 80, 85, 90, 90, 90 (all singles) 

4. 1x 50 ft. Lap Each

     1-arm (1 lap each arm) overhead carry @53/35 KB

     1-arm (1 lap each arm) front rack

     carry @53/35 KB

Apr 19, 2020

BARBELL CLUB WEEK #220

4.19.20

1. Hang muscle clean 6x3 (stay light, quick turnover)
2. Jerk dip drives: x5 @80% x5 @90% 2x5@100% 2x5 @110% (of jerk)
3. Power clean + Squat clean x10 sets @80%

4. Single leg alternating V-ups 10x10

Apr 12, 2020

BARBELL CLUB WEEK #219

4.12.20

1. RDL 4x12

2. Deficit Snatch pull (4”) 7x2 @90%

3. Tempo Power snatch (5 sec from floor to power position) 4x2 @70% 2x2 @80% 2x2 @80%+

4. Push jerk + split jerk + push jerk x6 sets @75%

5. Strict leg lifts (from hang to pull-up bar) 3x10

Apr 05, 2020

BARBELL CLUB WEEK #218

4.5.20

1. DB Strict Press 5x10 AHAP

2. Tempo Clean pull + pause at knee - 4x2 @90%

3. Drop Snatch - 6x2 climbing, 3x1 across

4. Hang snatch + BTN Split jerk - work to heavy set

Mar 29, 2020

BARBELL CLUB WEEK #217

3.29.20

1. Power Snatch + Snatch Balance + Snatch 5 Sets Climbing

2. Squat Snatch: 70%x1, 75%x1, 80%x1, 85% 3x1

3. Snatch Grip Push Press 3x5

4. GHD Back Extensions 3x15 @20/15#DB

Mar 22, 2020

SUNDAY BARBELL WEEK #216

3.22.20

1. Clean + Split Jerk- @50%x3, 60x3, 70x3, 80x3

2. BTN (behind the neck) Split Jerk- @50%x5, 60x5, 65x5, 70x5, 75x5

3. OHS (at % of snatch)- @60%x5, 70x5, 75x5, 80x5, 85x5

4. Snatch pull- @60%x5, 70x5, 75x5, 80x5, 85x5

5. Good morning- 3x8 climbing

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Phone: 609-624-1144

Email:  cfparallax@gmail.com

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