Archives for SouthBank Barbell Club

Day 1:
Front Squat 5 x 3 Work up to heavy sets of three across the 5 sets

Day 2:
5 sets of 3 position Snatch – no more than 70% of best snatch. (full or power snatch)
5×5 Snatch Pulls

Day 3
5 sets of 2 position Clean. From the floor and from the top of the knee. No more than 80% of best clean.
5×5 Clean Pulls

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Space these days out based on how your body feels and what works for you. Please avoid doing these lifts during regular class. Remember we have open gym time and Saturday time. If Sunday is a good day for you please let the coaches know and we will try to work with you.

If you want to skip the gym WOD on one of these days that’s fine. The assumption is that you are focusing your time on improving the OLY lifts so skipping an occasional met con is not a bad idea.
Day 1:
Back Squat 5 x 3 Work up to heavy sets of three across the 5 sets

Day 2:
5 sets of 3 position Snatch – no more than 70% of best snatch. (full or power snatch)
5×5 Snatch Pulls

Day 3 (This will be Saturday’s Barbell Club work)
5 sets of 3 position Clean. No more than 70% of best clean.
5×5 Clean Pulls

Links to Movements

3 Position Snatch

3 Position Clean

Snatch Pull

Clean Pull

Back Squat

Early in the Week

Hang Snatch
5 sets of 2 reps
Use light weight and work on finishing the pull and foot work
Rest 10 secs between reps
Rest 2-3 minutes between sets

Snatch Grip Deadlift
5 sets of 5
Rest 3 mins between sets

Links:
Hang Snatch

Snatch Deadlift

Late in the Week

5×3 Front Squat

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Early in the Week
A. Power Clean 5 x2
B. Clean Pull 3 x 5 at heaviest set of A

Later in the Week
A. Front Squat 5×3
B. Back Squat 5×3

You will Overhead Squat and do a few more complimentary things this week in the normal gym WODs.

Extra Work:

Thursday:

5 sets of 2
Power Clean + Split Jerk
Rest 10 secs between reps
Rest 3 mins between sets
Work on:
– proper set up
– footwork receiving the clean
– resetting for jerk
– agressive split jerk

Friday:

Work up to Heavy 3 rep front squat
Work up to Heavy 3 rep back squat

Here are your two Barbell Club Workouts for the week.

Tuesday you will complete this as part of the normal class WOD

Halting Clean Grip Deadlifts 2-2-2-2-2 Use 100-110% of your best 3 rep clean for the 5 working sets. Work on perfect set up and controlling the weight off the floor.

Then On Thursday or Friday

Split Jerk 3-3-3-3-3
Keep weight relatively light and work on improving footwork and proper recovery. This is not a max day. Technique will drive your results. Be patient and enjoy the process and technique work.

Videos:

Halting Clean Grip Deadlift
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=185

Split Jerk
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=60

On Monday or Tuesday…

Back Squat 3-3-3-3-3

Build up to 90% of 3 rm or if you feel good establish a new 3 RM. But no more than 5 working sets. Working sets are those at 70% or more of 3 RM max.

You will power clean as part of the gym WOD later in the week.

At some other point in the week complete the Burgener Warm Up and Bruce Barbell Warm Up a few times. You can do this as part of a warm up or cool down.

You are all amazing! The work is starting to pay off. Keep it up!

There are a number of movements in the weekly WODs that support the olympic lifts this week. So for I recommend doing this little bit of extra work on Thursday:

Push Press 5 sets of 3 reps

Then Collect 3 minutes in the bottom of the Overhead Squat Position using the barbell only.

PUSH PRESS

Barbell Club is part of your CFSB membership. Come grab some steel and move some weight with your fellow CFSB community. Beginners and experienced lifters welcome!

This week’s Lifts:

Power Snatch
Split Jerk
Snatch Balance

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