Barbell Club

Week 2_Jan 2-6, 2017

Week 2 Day 1 A)3 Clean + 2 Jerk: work to daily max B)Snatch Deadlift: 5 x 5 @ 100% C)Abs: 100 Reps Day 2 A)Snatch Pull + 2 Snatch: work to daily max B)Clean Deadlift: 5 x 5 @ 105% C)Barbell Lunges: 2 x 10

Week 1_Dec 26- 30, 2016

Week 1 Day 1 A)Power Clean + 5 Push Press: Work to daily max B)Snatch Pulls: 5 x 5 @ 100-110% C)Snatch RDL: 2 x 10 Day 2 A)Snatch + Hang Snatch + Snatch: work to daily max B)Clean Pulls: 5 x 3 @ 100-110% C)RDL: 2 x 10

Week 8_Nov. 7- 11, 2016

Day 1 A) High Hang Snatch: 2-2-2-2-2 (increasing) B)Clean and Jerk: 80%x2x4 C)RDL: 4-4-4-4 (increasing) *begin at 95% Day 2 A)High Hang Clean: 2-2-2-2-2 (increasing) B)Snatch: 80%x2x4 C)Snatch RDL: 4-4-4-4 (increasing) *begin at 95%

Week 7_10/31-11/4, 2016

Day 1 A)Clean and Jerk: 2-2-2-2-2 (increasing) B)Snatch + OHS: 70%x2x5 C)Snatch Pull: 5-5-3-3-3 (increasing) *begin at 90% Day 2 A)Snatch: 2-2-2-2-2 (increasing) B)Hang Clean + Jerk: 70%x2x5 C)Clean Pull: 5-5-3-3-3 (increasing) *begin at 90% Day 3 A)Front Squat: 3-2-1-1-2-3 *begin at 80% B)Push Press: 3-3-3-3-3 (increasing) *Dont Max C)Abs x 100

Week 6_Oct 24-28, 2016

Day 1 A)Power Snatch + OHS: 7 x 1 @ 80% B)Clean and Jerk: 65%x2x4 C)Clean High Pull: 5 x 3 @ 75% Day 2 A)Power Clean + 2 Push Press: 7 x 1 @ 70% B)Hang Snatch: 65%x2x4 C)Snatch High Pull: 5 x 3 @ 75%

Week 5_Oct 17-21, 2016

Week 5 Day 1 A)Clean: 3-3-3-3-3 (increasing) B)Snatch: 75% x 2 x 5 C)Snatch DL: 3-3-3-3-3 (increasing) *begin at 90% Day 2 A)Snatch: 3-3-3-3-3 (increasing) B)Clean and Jerk: 75% x 2 x 5 C)Clean DL: 3-3-3-3-3 (increasing) *begin at 90% Day 3 A)Front Squat: 1-1-1-1-1-1-1 (increasing) B)Push Press: 5 x 5 C)Abs x 100 D)Box…

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Week 4_Oct 10-14,2016

Day 1 A)Power Clean: 2-2-2-2-2-2-2 Increasing B)Snatch: 70%x3x5 C)Snatch Pull: 5-5-5-5-5 Increasing (begin at 90%) Day 2 A)Power Snatch: 2-2-2-2-2-2-2 Increasing B)Clean and Jerk: 70%x3x5 C)Clean Pull: 5-5-5-5-5 Increasing (begin @ 90%) Day 3: A)Front Squat: 3-3-3-3-3 Increasing B)BTN Push Press: 65%x3x5 C)Tall Cleans: 40%x3x3

Week 3_Oct 3-7, 2016

Day 1 A)Halting Snatch: 1-1-1-1-1-1-1 Increasing (:01 pause below knee) B)Clean and Jerk: 70%x2x5 C)RDL: 3-3-3-3-3 Increasing (begin at 90% of C&J) Day 2 A)Halting Clean: 1-1-1-1-1-1-1 Increasing (:01 pause below knee) B)Snatch: 70%x2x5 C)Snatch RDL: 3-3-3-3-3 Increasing (begin at 90%) Day 3 A)Paused Front Squat: 2-2-2-2-2 Increasing B)Drop Snatch: 55%x3x4 C)Bent Over Rows: 3…

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Week 2_Sept. 26-30, 2016

Week 2 Day 1 A)Clean Pull + Hang Clean: 1-1-1-1-1-1-1 *increasing B)Power Snatch: 65%x3x5 C)Snatch Pull: 100%x3, 100%x3, 105%x3, 105%+ x 3 Day 2 A)Snatch Pull + Hang Snatch: 1-1-1-1-1-1-1 *increasing B)Power Clean + 2 Jerks: 70%x2x5 C)Clean Pull: 100%x3, 100%x3, 105%x3, 105%+x3 Day 3 A)Paused Front Squat + 1: (:02s then 1 regular rep)…

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Week 1_Sept 19-23, 2016

Day 1 A)Low Hang Snatch: 1-1-1-1-1-1-1 *increasing B)Clean and Jerk: 65%x3x5 C)Clean Deadlift: 3-3-3-3-3 *increasing (begin at 90%) Day 2 A)Low Hang Clean: 1-1-1-1-1-1-1 *increasing B)Snatch: 60%x3x5 C)Snatch Deadlift: 3-3-3-3-3 *increasing (begin at 90%) Day 3 A) Paused Front Squat (:02s) 1-1-1-1-1 ME B)Power Jerk: 65%x3x5 C)GHD Sit Ups and Hip Ext.: 3 x 15