Black Box Barbell Workouts 4/16 through 4/26

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

Sunday 4/16
OFF

Monday 4/17
12” Blocks or Floor, Power Snatch + Snatch
1x(1+1) 60%, 1x(1+1) 65%, 1x(1+1) 70% 1x(1+1) 75%
12” Blocks or Floor, Snatch
2x(1-1-1)
Snatch Deadlift
1×3 100%, 1×3 110%, 1×3 120%
Jerk
5×1

Tuesday 4/18
Power Clean + Clean + Jerk
3x(1+1+1) 60-70%
Clean Pull + Clean + Jerk
1x(90%/2 + 70%/1+1), 1x(100%/2 + 75%/1+1), 3-5x(110%/2 + 80%/1+1)
Behind Neck Push Press
5×3

Wednesday 4/19
Deadlift + Pull + High Pull + Snatch
1x(1+1+1+1) 60%, 1x(1+1+1+1) 65%
Deadlift + Pull + Snatch
1x(1+1+1) 70%, 1x(1+1+1) 75%
Deadlift + Snatch
2x(1+1) 80%
Snatch
2x(1-1-1)
Snatch Balance
5×3

Thursday 4/20
Thruster (based off Clean)
2×3 40%, 1×3 50%, 2×3 60%
Front Squat + Jerk
2x(2+1) 65%, 1x(2+1) 70%, 2x(2+1) 75%
Front Squat
3×2 (building up), 2×2 (80% of build up)
Jerk Dip
2×3 100% 1×3 110% 2×3 120%
Back Squat (based off Clean)
2×3 60%, 1×3 80%, 2×3 100%

Weekly Quota:
45 Seated Jumps (MAX reps per set 5; MINIMUM 2 minutes rest)
45 minutes Cardio
50 Plate Pinch Tosses
100 Russian Swings
100 Straight arm pulldowns
60 Dips/Pushups
100 Abz

Sunday 4/23
Muscle Snatch + Power Snatch + Snatch
4x(1+1+1)
Snatch
1×2 60%, 1×2 70%, 1×2 75%, 3×1 80%+
Snatch Balance
2×3, 2×2, 1×1

Monday 4/24
Power Clean-Push Press
3×2 50%
Clean-Jerk
1×2 60%, 1×1 70%, 1×1 75%
Clean + Jerk
2x(1-1-1)
Back Squat (build up from today’s Clean)
5×2

Tuesday 4/25
Power Snatch + Squat (3sec pause)
1x(2+1) 60%, 1x(2+1) 65%, 1x(2+1) 70%
Snatch + Snatch 1” off ground
1x(1+1) 70%, 1x(1+1) 75%, 1x(1+1) 80%
Snatch
2x(1-1-1)
Snatch Balance
2×3, 2×2, 1×1

Wednesday 4/26
Front Squat + Jerk
1x(2+1) 60%, 1x(2+1) 70%, 5x(2+1) 75%+
Front Squat (build up)
3×2, 2×2 80% of build up
Jerk Dip
3×3
Behind Neck Push Press
5×3

Thursday 4/27
Muscle Snatch + Squat (3sec pause)
4x(3+1)
Snatch Pull
1×3 60%, 1×3 80%, 2×3 90%, 3×3 100%
Snatch Deadlift
2×3 110%
12” Blocks, Clean Pull
1×3 70%, 1×3 80%, 1×3 90%, 2×3 100%, 3×3 110%
12” Blocks, Clean Deadlift
2×3 120%