Barbell Club Weekly Template


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Week of February 24th

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MONDAY – Heavy

Press 5 x 5. Start with a light weight, around 70%.

Snatch grip deadlift. 6 x 1 @ 90-100% snatch 1RM

Parallette L-sit. 4 max effort sets with 2:00 between attempts.

10 minutes handstand walk practice.


Spend 10:00 working up in load to the following complex:

1 Clean + 2 Hang Clean + 1 Jerk

Keep things light to moderate and make it perfect.

Snatch Balance. 10 minutes working on sets of 3.

Reverse hyper. 3 x 20 light.


Deadlift. 12 x 2 @ 55% 1RM. Fast is the game today.

Spend 10:00 on the following complex:

1 Snatch Deadlift + 1 Hang Power Snatch + 1 Hang Snatch + 1 Overhead Squat. Keep it light.

GHD. 3 x 20.

Turkish get-ups. Spend 10:00 working up in load. There is no points for how many you get done. Be slow, methodical, and perfect.

FRIDAY – Heavy

Front Squat. 5 x 5. Start light, think 70% 1RM

Jerk. From the racks, work up to a heavy double. 15:00

Clean and Jerk. Work up to a heavy single using the axle bar.


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