Bay State Games Barbell Work 4.21.14

Barbell work for week of 4.21.14

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  • Day 1 – Wednesday Strength Class
  • Day 2 – Thursday Strength Class
  • Day 3 – Barbell Patterning (below)

Barbell Patterning this Week
Front squats — 3 sets (this is additional squat work ONLY IF your Power clean > your full squat clean)

  • Set 1 = 3RM
  • Sets 2 and 3 = 3 reps @ 90% of Set 1

Snatch and Jerk Work (~15-20 mins; EMPTY BAR)

  1. 3-position Overhead squat (quarter, half, full — stand after each position): 3 sets of 4 reps (12 total squats per set)
  2. Snatch balance: 3 sets of 10 reps
  3. Press-unders (press directly into bottom of overhead squat): 3 sets of 10 reps
  4. Tall snatch with NO HIP MOVEMENT (start with bar in hip crease and shrug up with shoulders, traps and elbows while pulling immediately into the squat; hips and legs impart ZERO momentum on the bar): 3 sets of 10 reps
  5. Press from split: 3 sets of 10 reps
  6. Press into split: 3 sets of 10 reps

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