Barbell Workouts Week of 3/19

Weekly Quota:
50 Seated Jumps (MAX reps per set 5; MINIMUM 2 minutes rest)
60 minutes Cardio
100 Banded Good Mornings
80 HSPU or accumulate 6 minute HS Hold
80 Pullups/Ring Rows
100+ Abz

Sunday 3/19
Muscle Clean + Front Squat + Push Press
3x(3+1+3)
Clean + Jerk
1x(2+1) 60%, 1x(2+1) 70% 1x(2+1) 75%, 3x(2+1) 80%
Clean Pull
3×3 100%

Monday 3/20
18” Blocks, Snatch
1×2 60%, 1×2 65%, 1×2 70%, 2×2 75%, 2×1 80%
12” Blocks or Floor, Snatch
1×2 65%, 1×2 70%, 1×2 75%, 2×2 80%, 2×1 85%
Snatch Deadlift
1×3 90%, 1×3 100%, 1×3 110% 1×3 120%
Snatch Balance
5×3

Tuesday 3/21
Muscle Clean + Front Squat + Jerk
3x(3+1+3)
Deadlift to Knee + Clean + Jerk
1x(2+1+1) 60%, 1x(2+1+1) 70%, 1x(2+1+1) 75%, 2x(2+1+1) 80%, 2x(2+1+1) 85%
Deadlift + Clean Pull
1x(2+1) 80%, 1x(2+1) 100%, 3x(2+1) 110%
Behind Neck Push Press
5×3

Wednesday 3/22
Muscle Snatch + Overhead Squat
3x(3+1)
Snatch
1×2 60%, 1×2 65%, 1×2 70%, 1×2 75%, 3×2 80% …
Snatch Pull from Parallette/Bench
1×3 90%, 1×3 100%, 3×3 110%
Jerk
5×1

Thursday 3/23
Back Squat
5×5
Behind Neck Press
3×5-7 25-45kg

Sunday 3/26
Mock Meet at Brooklyn Barbell at 2pm.