Barbell 4.30.2018 - 5.4.2018

week 3 of 4


6x1 hang snatch (from power position) @65% +10lbs

4x clean + 2 jerks @70% +10lbs

5x5 back squat @70% +20lbs

3x10 plate crunch

3x20 Russian twist

3x1:00 plank


4x power snatch + 2 hang power snatch @60% +10lbs

5x clean with a 3 second pause at knee @75% +10lbs

1x3 front squat @80% +20lbs

3x2 front squat @ 80% - 5lbs

5x2 push jerk @65% +10lbs

3x10 bent over row

3x10 HSPU (this is a lot so scale if quality of movement goes down)

3x 10 glute ham raise

3x10 back extension


1x1 snatch from blocks at knee @85% +10lbs

3x2 snatch from blocks at knee @85% - 15lbs

6x1 clean and jerk @75% +10lbs

5x3 back squat @75% +20lbs

3x20 alternating arm V-ups

3x20 reverse crunch

3x20 side wind mill


4x3 snatch @65% +10lbs

1x1 front squat @80% +20lbs

2x2 front squat @80% - 5lbs

3x 2 strict press + 2 push press @40% +10lbs (of clean and jerk max)

3x10 yates row

3x10 lateral shoulder raise


1x1 clean and jerk from blocks at below knee @85 +10lbs

2x2 clean and jerk from blocks at below knee @85% - 15lbs

6x1 snatch from 4 inch deficit @75% +10lbs

1x5 back squat @75% +20lbs

1x5 back squat @75% - 5lbs

3x MAX wide grip strict pull ups