Black Box Barbell Workouts Week of 1/8

Weekly Quota (perform on your own time before, during, after class or Open Gym):
60 minutes Cardio
80-100 Russian Swings
60-80 Pushup/Dips
70-90 Straight Arm Pulldowns
80-100 Strict Toes to Bar/Knee Raises

Sunday 1/8
Tall Clean + Jerk
5x(3+3) 20-40kg
Clean + Squat + Jerk
1x(1+3+1) 60%, 1x(1+3+1) 70%, 3x(1+3+1) 75%
Clean Pull
5×3 90%

Monday 1/9
18” Blocks, Snatch
2×3 60%, 1×3 65%, 2×3 70%
12” Blocks, Snatch
2×3 65%, 1×3 70%, 2×3 75%
Snatch Pull
1×3 70%
Snatch
2×1 70%, 2×1 75%, 3×1 80%

Tuesday 1/10
Tall Clean + Jerk
5x(3+3) 20-40kg
Deadlift to Knee + Clean + Squat + Jerk
1x(2+1+2+1) 60%, 1x(2+1+2+1) 70%, 5x(2+1+2+1) 75%
Deadlift + Clean Pull
1x(2+2) 80%, 1x(2+2) 90%, 3x(2+2) 100%

Wednesday 1/11
Tall Snatch
5×3 20-40kg
Snatch
1×3 60%, 1×3 65%, 1×3 70%, 3×3 75%
Snatch Pull from Parallette/Bench
1×3 80%, 1×3 90%, 3×3 100%

Thursday 1/12
Power Clean + Jerk
3x(3+3) 60%, 3x(2+3) 65%, 3x(1+3) 70%
Back Squat 5×5 75% of 5RM, 3×1 building up