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Barbell Club weeks 5-9 training

Posted 1st December 2013 by Josh Schouten

Welcome to the brand NEW Barbell CLub. Below will be the programming for the next 4 weeks. What we can measure we can manage. Download the programme by clicking the session to record your digits. Look forward to seeing those white sheets in class

Session 1
A1 Paused BB squats  4-6 31×0 60 sec
20 min rotation

A2 Paused Chin Ups 4-6 31×0 120 sec
20 min rotation

B-1 RFE Bulgarian Split Squat 10-12 el 4-5 31×0 60 sec
15 min

B-2 KB/DB Bend over row 10-12 4-5 30×1  60 sec
15 min

C-1 Hack Squats BB/DB 20 2-3 2020 45 sec
12 min

C-2 Ring Row 20 2-3 2020 45 sec
12 min

C-3 1 Leg Calf raise 20 2-3 2020 45 sec
12 min

C-4 Standing BB Reverse Curls 20 2-3 2020  45 sec

 

Session 2
A1 Paused Deadlift – at knees 4-6 5-6 31×0 60 sec
20 min rotation

A2 BB 1 & 1/4 BB Chest Press -1/4 @ top 4-6 5-6 31×0 120 sec
20 min rotation

B1 BB / DB Forward Lunges 10-12 el 4-5 21×0 60 sec
15 min rotation

B2 Ring Press ups 10-12 4-5 21×0 60 sec
15 min rotation

C1 Hamstring Sliders 20 2-3 2020 45 sec
10 min rotation

C2 Banded Push Down 20 2-3 2020 45 sec
10 min rotation

C3 Reverse Hyper 20 2-3 2020 45 sec
10 min rotation

C4 Ring Flyes 20 2-3 2020 45 sec