Week 1: Boulder Shoulders

The Gym Lake Highlands – Barbell Club

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400m Run


3 Rounds

10 Banded Glute Bridges

30sec Ring Plank

30sec Hollow Body Hold

10m Walking Lunge

Barbell Strength

A) High hang Snatch High Pull

5 reps, 90sec rest, 3 sets

Barbell Strength

B1) Clean Grip Deadlift

@30X1, 6-8 reps, 60 sec rest, x 3

B2) Strict Press

@20X2, 6 reps, 60sec rest, x3

Barbell Conditioning

21min EMOM:

Min 1: 3 Wall walks

Min 2: 5 Hang Power Cleans (must be unbroken, no dropping the bar)

Min 3: 30 unbroken double unders


Every 1:15 x 6

– 10 Zottman Curls

– 10 Banded Tricep push downs