BARBELL CLUB



11/20/2017
1. Tall snatch 3x1, 3x1, 2x1 climbing weight
2. Dip + dip + Pause Split jerk (1+1+1) x4 sets
3. Bulgarian Split Squats x3 sets: 10 each leg
3 sec descent + 2 sec pause at bottom
4. Strict K2E 3x10

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BARBELL CLUB



11/13/2017
1. Snatch grip Push Press + Pause OHS (3+3) @70%
2. Dip + dip + Pause Jerk (1+1+1) x4 sets
3. 3 Position Clean (off floor, low Hang + pockets)
(1+1+1) x3 sets @75% of HC
4. 3 sets: 15 Banded hamstrung curls

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BARBELL CLUB



11/7/2017

1. Snatch Push Press+ OHS: 3+3 @ 69%

2. 3 Pos Snatch (high hang, mid-patella, floor): 69% x4 sets

3. Back rack Lunge 8×3 @ 75%

4. Three Sets of:

Barbell Hip Bridges w/ resistance band around knees x 10

1 Arm DB Press x10 each side

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BARBELL CLUB



10/23/2017
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

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BARBELL CLUB



10/16/2017
1. BTN Push Press- work to a heavy double
2. BTN push jerk- work to a heavy double 
3. Snatch balance- work to a heavy double
4. 3 position clean (pockets, Hang, low Hang)
x3 @75%, x2@80%, x2@85% 

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BARBELL CLUB



10/9/2017
1. Snatch (full): 1 rep every 20 seconds for 3 mins (10 sets) @between 75-85% 
2. Clean & jerk (full & split): 1 rep every 90 seconds for 9 mins (6 sets) @75 x2, @80 x2, @85 x2 
3. Bench press 2x5, 2x4, 2x3, 2x2 

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BARBELL CLUB



10/2/2017
1. Snatch (full) @70, 75, 80, 85, 90, 90, 90 (all singles) 
2. Clean & jerk @70, 75, 80, 85, 90, 90, 90 (all singles) 
3. OH walking lunges @50% (OH squats) 4x8 

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BARBELL CLUB



9/25/2017
Day 1:
1. Snatch (full) @70%, 75, 80, 85, 90, 90, 90 (all singles)
2. Clean and jerk (full clean, split jerk) @70%, 75, 80, 85, 90, 90, 90 (all singles)
3. Back rack walking lunge @50% (back sq) 4x8 alternating steps

Day 2:
1. Snatch pull + snatch @78-83% x2+1x5 sets
2. Power clean + push press + push jerk @78-83% x1+1+1x5 sets
3. Farmers carry 4x1 (1=1 lap in gym)
4. Snatch pull @100%x3, 110% x2x2 (pause 1 sec @knee before finishing pull)

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BARBELL CLUB



9/11/2017
Barbell Club Week #89:
Day 1:
1. Bench press
    5 reps @65%
    5 reps @75%
    5 reps @85%
    Complete max ring dips after each set
2. Deadlifts
     10-8-6-4-2 climbing
3. Complete 30 GHD sit-ups or 60 ab sit ups

Day 2:
1. Clean + Split Jerk
    10 rounds every 2:30 complete 2 squat cleans + 1 split jerk (climbing)
2. Push Press
    5 reps @65%
    5 reps @75%
    5 reps @85%
    Complete max strict pull ups after each set
3. 3x10 weighted box step ups

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BARBELL CLUB



9/9/2017
Barbell Club Week #88:
Day 1:
1. Squat Snatch:
    70%, 75%, 80%, 85%, 80%, 75%, 70% (2 Rounds of entire pyramid)
2. Clean and Jerk Pyramid. Same as Snatch
3. Front Squat: 3, 2, 1, 1, 1, 1 climbing
4. Deficit Clean Pulls 100% 3x2

Day 2:
1. Kb snatch + OHS + sots Press + Turkish get up (2 reps each hand) 3 sets
2. 3 Position snatch (high hang, hang, below knee): 5 sets
3. Back Squats: 3, 2, 1, 1, 1, 1 climbing
4. Deficit Snatch Pulls 100% 3x2

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