SUNDAY BARBELL CLUB

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Jul 26, 2020

BARBELL CLUB WEEK #233

7.26.20

1. BTN push press- work to a 1RM

2. Power Clean + Hang clean + Power Clean

x2@70%, x2@75%, x1 @80%

3. Tall snatch- 5x1 climbing, 3x1 across 

4. GHD sit-ups- 3x10

Jul 12, 2020

BARBELL CLUB WEEK #232

7.12.20

1. Snatch: 4x1 @80-85%

2. Clean and jerk: 4x1 @80-85%

3. Tall Jerk 5x2 - climbing weight

4. 2 sets: 10 Bulgarian Split Squat (each leg)

5. Dead hang leg lifts 5x5

Jul 05, 2020

BARBELL CLUB WEEK #231

7.5.20

1. Tall snatch + high Hang snatch + Hang snatch

x4 sets @55%, x3 sets @60%, x2 @65%

2. Push Press 4x3 @85%

3. High Hang Squat clean 4x2 @80% 3x1 climbing from 80%

4. DB Box step ups 3x8 each side

Jun 28, 2020

BARBELL CLUB WEEK #230

6.28.20

1. Split stance strict press 5x5

2. EMOM x12 = Split jerk x2 w/ 3 sec hold in catch x3 @65, x3@70, x3@75, x3@80

3. High hang snatch + Snatch x6 sets climbing

4. GHD Back extensions 4x12

Jun 21, 2020

BARBELL CLUB WEEK #229

6.21.20

​1. ​Tempo Deficit DL (from 2 inch riser: 4 sec up, 4 sec down) 4x3 @65%

2. ​Power snatch + hang snatch @50%, 60%, 65%, 70%, 75%, 80% x2

3. Strict press w/ 5 sec OH hold 5x2 @80%

4. 5 rounds: max effort Chin up hold + Max effort L-sit hold

Jun 14, 2020

BARBELL CLUB WEEK #228

6.14.20

1. Clean pull 5x2 @90%

2. Halting clean (pause @knee) @60x3, 65x3, 70x3, 75x3

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

4. Snatch balance - 5x2 climbing

5. Crossover symmetry

6. 4x20 KB Russian Twists

Jun 07, 2020

BARBELL CLUB WEEK #227

6.7.20

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

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

3. Snatch - Every 90 sec x 9 mins (7 sets): 2 squat snatch climbing from 60 - 85%

4. 5 rounds: max effort Chin up hold + Max effort L-sit hold

May 31, 2020

BARBELL CLUB WEEK #226

5.31.20

1. Tempo Clean pull (5 sec from floor to power position) 8x3 @90%

2. High Hang clean 7x1 @80% 

3. Squat clean + push press + Split jerk @75-80% x5 sets

4. Snatch balance + OHS (2+1) x3 sets, (1+1) x3 sets

5. 5x12 Alternating leg V-ups

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

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