Barbell Club session 1-10/40 October 2015

As per my message on FB here is the first 10

session of 40. You may want to copy past this into your phone notes or ask me and I will send to you directly- any questions just ask 

Session 1

3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70% x 4 sets

Snatch Pull - 90% (of sn) x 3 x 2, 95% x 3 x 2

Back Squat - 70% x 5 x 5

Push Press - 70% x 5 x 5

Session 2

Power Clean - 70% x 3 x 5

Power Jerk - 60% (of split jerk) x 3 x 5

Overhead Squat - 70% x 3 x 5

Session 3

3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70% x 4 sets

Clean Pull - 90% (of cln) x 3 x 2, 95% x 3 x 2

Front Squat - 70% x 3 x 5

Good Morning - 3x5

Session 4

Power Snatch - 70% x 3 x 5

Snatch High-Pull - 70% (of sn) x 3 x 5

Snatch Push Press + Overhead Squat - 70% (of sn or ohs) x 5+1 x 5

Session 5

Snatch - 60%x2, 70%x2, 80%x2, heavy single

Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single

Back Squat - 75% x 3 x 5

SLDL - 3x5

Session 6

3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75% x 3 sets

Snatch Pull - 95% (of sn) x 3 x 2, 100% x 3 x 2

Back Squat - 75% x 5 x 5

Push Press - 75% x 5 x 5

Session 7

Power Clean - 75% x 3 x 5

Power Jerk - 65% (of split jerk) x 3 x 5

Overhead Squat - 75% x 3 x 5

Session 8

3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%, 75% x 3 sets

Clean Pull - 95% (of cln) x 3 x 2, 100% x 3 x 2

Front Squat - 75% x 3 x 5

Good Morning - 3x5

Session 9

Power Snatch - 75% x 3 x 5

Snatch High-Pull - 75% (of sn) x 3 x 5

Snatch Push Press + Overhead Squat - 75% (of sn or ohs) x 5+1 x 5

Session 10

Snatch - 60%x2, 70%x2, 80%x2, heavy single

Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single

Back Squat - 80% x 3 x 5

SLDL - 3x5

Andy Ruddick

Rudds is Co-owner of director of training at CrossFit HG3. He is a Level 2 Olympic Weightlifting Coach, Crossfit Trainer and Personal Trainer. He also runs HG3 Kids programme from their Strength and Conditioning facility in Pannal, Harrogate.


Strength is a choice…choose to be strong