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SUNDAY BARBELL CLUB

COME LIFT WITH US!

Feb 23, 2020

BARBELL CLUB WEEK #212

2.23.20

1. Bulgarian Split Squat 4x8 each side (climbing weight)

2. DB Strict press 5x5

3. DB Bent over row 5x8 each side

4. 3 position squat snatch (high hang + Hang + low hang) x6 sets- @65%, 70%, x2 @75%, x2 @80%

5. Turkish Sit-ups 5x10 each arm

Feb 16, 2020

BARBELL CLUB WEEK #211

2.16.20

1. High Hang Clean + Push Press - build to heavy double

2. Low Hang Snatch + BTN Push Jerk - build to a heavy double

3. DB Split stance strict press 5x5 AHAP

4. DB Sots press 5x5 AHAP

5. Strict K2E 4x10

Feb 09, 2020

BARBELL CLUB WEEK #210

2.9.20

1. 4" Deficit Tempo Snatch pull 5x2 @80% 3x1@90%

2. High Hang P. Snatch + High Hang Squat snatch - work to a heavy set

3. High Hang P. Clean + Split jerk - work to a heavy set

4. Thruster - 4x4 @75% 4x2@80%

5. GHDSU 4x15

Feb 02, 2020

BARBELL CLUB WEEK #209

2.2.20

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

5. KB Windmills 3x10 each side - AHAP

Jan 26, 2020

SUNDAY BARBELL WEEK #208

1.26.20

1. 10 Rounds (Every 2:30) - Clean Pull + Clean work to today's max

2. 5 Rounds (Every 1:30)

3 Push Press + 3 Push Jerk + 3 Split Jerks

3. High Hang Snatch - work to 70% of Snatch 1RM

4. DB Bent over row 4x10

5. Tabata Ab Mat Sit-ups

Jan 19, 2020

BARBELL CLUB WEEK #207

1.19.20

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. Muscle Snatch - 6x2 @50%

5. V-ups (alternating legs) 4x12 (6+6)

Jan 12, 2020

BARBELL CLUB WEEK #206

1.12.20

1. Hang Muscle clean 7x2 (stay light, work on turn over)

2. Power clean + push press + push jerk @70-80x1+1+1x5 sets 

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

4. Drop snatch 6x3, 4x2 climbing

5. Strict K2E 3x15

Jan 05, 2020

BARBELL CLUB WEEK #205

1.5.20

1. Snatch
60%, 70%, 75%, 80%, 85%, 90%x2, 95%
2. Snatch Pull 4x3 @105%
3. BTN Push Press 5x5
4. Seated Dumbell Press 5x10 

Dec 29, 2019

BABELL CLUB WEEK #204

12.29.19

1. Snatch balance 2x3, 3x2, 2x1

- between sets= (complete only 5 sets) banded face pulls x20 + supinated grip bent over barbell row x10 (lighter) 

2. Tempo Clean Pull (3 sec from floor to top of knee) + P. Clean + Push Jerk (1+1+1) x3 sets - work on speed

3. DL EMOMx5= 5 TnG reps @75%

4. KB Windmill x20 each side

Dec 22, 2019

BARBELL CLUB WEEK #203

12.22.19

1. Hang Clean high pull 8x2 @75%

2. Pause Dip + Dip + Split Jerk x5 sets climbing

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

4. Bench Press

    70%x5, 75%x5, 80%x3, 85%x3, 90%x1, 95%x1

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