Bay State Games Barbell Work 4.28.14 « Reebok CrossFit Back Bay Reebok CrossFit Back Bay

Bay State Games Barbell Work 4.28.14

by: Justin Wright in: Coaches' Corner, Oly Blog
30 Apr

 

 

Barbell Work for Week of 4.28.14

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  • Day 1: Monday Strength Class
  • Day 2: Wednesday Strength Class
  • Day 3: Thursday Strength Class
  • Day 4: Barbell patterning (below)

Barbell Patterning This Week

Front squats — 3 sets (this is additional squat work ONLY IF your Power clean > your full squat clean)

  • Set 1 = 3RM from last week + 5#
  • Sets 2 and 3 = 3 reps @ 90% of Set 1

Snatch and Jerk Work (~15-20 mins w/ EMPTY BAR except for #5)

  1. Behind-the-neck jerk (snatch grip): 3×10
  2. Overhead squat: 3×10
  3. Press-under + Sotts press: 3×5 (For this, do one press-under and one sotts press; this constitutes one rep and you will do this 5 times per set)
  4. Tall snatch with NO HIP MOVEMENT (same as last week): 3×10
  5. Press from split OR Press from squat (for squat jerkers): 6-5-4-3-2 ascending weight (keep final weight light to moderate, this is just for position)
  6. Tall clean with NO HIP MOVEMENT + jerk: 3×5 (1 rep of each movement constitutes 1 rep of the complex, do this 5 times)

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