Barbell Club Weekly Template

 

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Week of April 21st

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DAY 1

Bench Press: 5 x 5. Again, add load from last week.

Pendlay row. 5 x 3. Add load from last week.

GHD Sit-ups: 3 x 10, add weight.

Bar muscle-ups. Spend 10:00 working on these. If you have them, complete 3 max effort sets with :90 rest b/w.

DAY 2

Work up in load for the following complex in 10:00:

Power Clean: work up to a heavy double.

Jerk: Last week you added load to the doubles. This week add more.

Reverse hyper – light

DAY 3

Back Squat – Work up to a heavy 10 rep set.

Power snatch: Work up to a heavy single.

GHD hip extensions: 3 x 10.

DAY 4

Deadlift: 5 x 2 @ 90% 1RM

Push Press: work up to a heavy set of 3s

Reverse Hyper – again, match the load from the last 2 weeks.

Axle bar clean and jerk: work up to a single at a moderate load.

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