Barbell Workouts 4/30-5/11

Cycle 17 Week 4
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 4/30
Mock Meet – YOU MUST PRE-REGISTER FOR THIS CLASS

If you have not attended OlyWOD or Black Box Barbell classes regularly for the past several weeks, it is recommended that you do not attend this session. This will be a longer event (2 hours+) dedicated to establishing a Total (sum of best Snatch and best Clean + Jerk in 3 attempts) and treated as if it were a weightlifting competition. The Monthly Mock meets are designed to replicate the pacing and variables of an actual weightlifting competition so that members are prepared to compete in outside events. This is not an Open Gym session nor is it for the occasional attendee/drop in. All members are welcome to spectate.

If you have questions about the Mock Meet, please contact Coach Brian by email.

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

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

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

Thursday 5/4
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%

Cycle 17 Week 5
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 5/7
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 5/8
Power Clean-Push Press
3×2 50%
Clean-Jerk
1×2 60%, 1×1 70%, 1×1 75%
Clean + Jerk
2x(2+2)-(2+1)-(1+1)
Back Squat (build up from today’s Clean)
5×2

Tuesday 5/9
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(2-2-1)
Snatch Balance
2×3, 2×2, 1×1

Wednesday 5/10
Front Squat + Jerk
1x(3+1) 60%, 1x(3+1) 70%, 5x(3+1) 75%+
Front Squat (build up)
3×3, 2×3 80% of build up
Jerk Dip
3×3
Behind Neck Push Press
5×3

Thursday 5/11
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%