Barbell Bettys / Fraternity Barbell

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Bettys 1 week 5

Day 1-With Coach

Day 2

Push Press 5x5

Back squat 5x3

 

Then: 3 rounds

Row 400 meters

30 Du’s (60 singles)

15 sit-ups

Rest 2 minutes

 

Day 3

 4x15 GHD sit-ups

4x15 Back Extensions

4x12 KB swings

 

Deadlift 5x3

 

Day 4

15 min EMOM

3 pull-ups

6 pushups

9 squats

 

Mobility! Be ready to lift some heavy things Thursday night!

Barbell Bettys 1 week 4

 

Day 1- With me

 

Day 2

GHD sit-ups: 5x12

Back Extensions: 5x12

Pull up progression 3x10 at the highest level you can reach

 

Back Squat 5x5

 

As many
rounds as possible in 12 minutes:

5 Burpees

10 Box Jumps 

50 yard Sprint

 

Day 3

Deadlift 5x6

 

2 min Wall sit

2 min front plank

1 min right side plank

1 min left side plank

 

 

 

Day 4

Push Press 5x8

 

"Mini Karen"

75 wall balls for time (make sure you reach proper depth)

 

 

Bettys 1 Week 3

 

Day 1

With Coach

 

Day 2

4x15 GHD sit ups

4x15 Back Extensions

4x12 KB swings

3x10 pull-ups

 

Back Squat 5x6

 

15 minutes of MOBILITY

 

Day 3

 

Deadlift 5x8

 

"Junkyard"

10 rounds

1 tire flip

10 tire jumps

 

Day 4

Push Press 5x10

 

2 rounds for quality

1 min plank

30 pushups

1 min hollow rock hold

30 hollow rocks

1 min wall sit

30 squats

 

 

 

 

 

Bettys 1 week 2

Day 1: With Coach

 

Day 2:

 

Back Squat 5x8

 

Then:

2 rounds for time:

100 skips

50 walking lunges

25 push-ups

 

 

Day 3:

Accessory work

4x15 Abmat sit-ups

5x5 Pull-ups (use the progression we learned in class)

4x12 Back Extensions

 

Deadlift 5x10

 

Day 4

 

4x30 second superman hold

30 second rest between sets

 

4x30 second hollow rock hold

30 second rest between sets

 

 Then:

For time

40-30-20-10

WallBalls

Calorie row

 

Bettys Week 1

 

Day 1: With coaches

 

Day 2:

For time: 

21-15-9

KB swings

Box jumps

Bear Crawl 

 

Then: MOBILITY for 15 minutes . First roll out the sore muscles followed by a stretch.

 

Day 3:

Accessory work:

4x10 GHD sit-ups

4x10 Back extensions

4x10 push-ups 

 

Strength:

5x10 Back Squat 

 

Day 4

Accessory:

4x30 second plank hold: rest 30 seconds 

4x30 second wall-sit: rest 30 seconds 

 

10 min amrap (as many rounds as possible)

5 pullups

10 pushups

15 sit-ups

 

Week 5

Week 5

 

Day 1- With Coach

 

Day 2

 

Snatch 2x1@55%  2x1@65%  2x1@70%  5x1@75%

Snatch Pull 5x5 

 

Then: 

For time

21-15-9

Wall Ball

GHD sit-ups

Pullups

 

Day 3

• 5x5 Sots Press
• 5x12 v-ups
• 5x12 KB SDHP

 

Clean and Jerk 2x1@55%  2x1@65%  2x1@70%  5x1@75%

 

Day 4

10 minutes of empty bar work

 

4x400m row

Work to rest ratio 1:1

 

20 minutes of Mobility

Week 4

Week 4

 

Day 1 with coach

Mobility and Accessory work

 

Day 2

5-10 minutes of empty bar work

 OHS 5x10

Clean and Jerk 1x2 @65% 1x2@ 70% 2X1 @75% 5X1@80%

 

EMOM for 12 minutes

3 pullups

6 pushups

9 sit-ups

 

Day 3

Accessory Work:

• 5x5 Kang squats
• 5x12 GHD sit-ups
• 5x12 KB swings

 

Snatch 1x2@65% 1x2@70% 1x2@75% 1x1@80% 5x1@85%

Snatch Pull 5x3

 

 

Day 4

 15 minutes of MOBILITY!

 Front Squat 5x3

Clean pull 5x2 @%110

 

Workout:

1^st minute: 1 box jump, 1 burpee

2^nd minute: 2 box jumps, 2 burpees

3^rd minute: 3 box jumps, 3 burpees

Continue to increase each minute until you can longer complete the required amount of work in the minute.

Week 3

Week 3

Day 1 with coach

Snatch Technique

Clean and Jerk Technique

 

Day 2

4xmax plank hold

1:1 work to rest ratio

Clean and Jerk 1x2 @60% 1x2@ 65% 2X1 @70% 5X1@75%

 

Workout: EMOM for 10 minutes

10 Mountain climbers

5 burpees

 

 Day 3

Accessory Work:

• 5x12 dumbbell weighted step-ups
• 5x12 GHD sit-ups
• 5x12 Back Extension

 

Snatch 1x2@60% 1x2@65% 1x2@70% 1x1@75% 5x1@80%

Snatch Pull 5x3

Front Squat 5x4

 

Day 4

 Clean pull 5x2 @%105

Shoulder press 5x5 add weight for each set

 

Workout: 4 rounds for time

Row 500m

25 KB swings

Week 2

Week 2

 

Day 1 with coach

Power clean+ front squat

 Power jerk (triple PFJ)

 

Day 2

5-10 min empty bar practice

 Power Snatch 1x2@60% 1x2@65% 1x2@70% 5x1@75%

Clean pulls 5x2@100%

 

Workout: 4 rounds for time

20 Wall Ball

15 sit-ups

10 SDHP

5 pushups

 

Day 3

 Accessory Work

• 5x12 OH walking lunges
• 5x10 KB swings
• 5x5 pullups 

 

Power clean and Power Jerk 1x2 @60% 1x2@ 65% 5x1 @70%

Front squat 5x5 increase weight each set

 

 Day 4

5-10min empty bar practice

Good Mornings 5x5 (no heavier than 65lbs)

Power Snatch 1x2@60% 1x2@65% 1x2@70% 5x1@75%

Snatch Pulls 5x2@105%

 

 Workout:

 5x400 meter row (work to rest ratio)

Barbell Bettys 2 Week 1

Day 1 with Coach

 OHS

Snatch Balance technique- Punch yourself under the bar

 

Power Snatch Progression:

power position-bring hips to the bar

above the knee- straight shins with shoulders over bar

set up- knee to elbow, big chest over bar

lift off (from floor)- Hips and shoulder rise together as knees are pulled back

power snatch

 

Snatch Pull- This is NOT a deadlift. This is the lift off combined with the above the knee position. You should not reach full extension

Day 2

5-10min empty bar practice using the progression posted under day 1

 Snatch Pull 5x2 @100% of snatch weight

Push Press 5x5 Add weight every set

 

Workout: 5 rounds for time

6 Pull-ups

9  hollow rocks

12 KB squats

 

 Day 3

 Accessory Work

• 4x12 GHD sit-ups
• 4x12 Back Extensions
• 5x6 pushups

 

5-10 min empty bar practice

Snatch Balance 5x3 45-65lbs

Power Snatch 2x1@50% 2x1@55% 2x1@60% 5x1 @ 65% of your known max

 

Day 4

 5-10min empty bar practice

Power snatch+ OHS  (this is for technical practice, keep it light and do it right ;)

 

Workout: 10 rounds

1 min rowing

1 min rest

 

Goal is a total of 2500 meters or more