Barbell Club Weekly Template


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Week of April 7th

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Bench Press: 5 x 5

3 Stop Clean Deadlift (1-inch, knees, mid thigh): 6 x 1 @ 1RM Clean

Weighted plank, 45#: 3 max effort sets

Tire flips: grab a tire and have some fun!


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

Clean + Hang Clean + Tall Clean

Jerk: Take 80% of last week and work on doubles.

Reverse hyper – light


Zercher Squat – Work to a heavy double.

Tall snatch: Start from the high hang position, work up in load but with a focus on speed.

GHD Sit-ups. 3 x 10, add a little weight today.

Good mornings: 3 x 8, add weight from last week.


Deadlift: 4 x 5 @ 80% 1RM

Push Jerk: Work up to a new 1RM.

Reverse Hyper – heavier than usual

400m sled pull, 90#


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