Black Box Barbell Workouts 5/14 through 5/25

Cycle 17 Week 6
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 5/14
Clean-Jerk
2×2 60% 1×2 65% 2×2 70%
Clean + Jerk
2x(3+1) 75%
Middle Pull from parallette/bench (based off Clean)
2×3 90%, 1×3 100%, 2×3 110%
Behind Neck Push Press
3×5

Monday 5/15
12” Blocks or Floor, Snatch
2x(2-2-2)
Snatch Deadlift
2×3 100%, 1×3 110%, 2×3 120%
12” Blocks or Floor, Snatch
2x(2-2-1)

Tuesday 5/16
Clean + Jerk
3x(2+2) 50% 2x(2+2) 60%, 1x(2+2) 70%, 2x(2+2) 75%
Clean Pull
2×3 90% 1×3 100% 2×3 110%
Clean + Jerk
3x(3+1) 75%

Wednesday 5/17
Snatch
2×2 60%, 2×2 65%, 1×2 70%, 1×2 75% 5×1 80% 1×5 75% 1×5 70%
Snatch Balance
5×3

Thursday 5/18
Thruster (based off Clean)
2×3 40%, 1×3 50%, 2×3 60%
Front Squat + Jerk
2x(3+1) 65%, 1x(3+1) 70%, 2x(3+1) 75%
Front Squat
3×3 (building up), 2×5 (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 7
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 5/21
Muscle Snatch + Power Snatch + Snatch
4x(1+1+1)
Snatch
2×3 65%, 1×3 70%, 2×3 75%
Snatch Balance
2×3, 2×2, 1×1

Monday 5/22
Clean + Jerk
4x(3-2-1)
Back Squat (build up from today’s Clean + Jerk)
5×3

Tuesday 5/23
Snatch + Snatch 1” off ground – 3sec pause
4x(2+2)-(2+1)-(1+1)
Snatch Balance
2×3, 2×2, 1×1

Wednesday 5/24
Front Squat + Jerk
1x(3+1) 60%, 1x(3+1) 70%, 5x(3+1) 75%+
Front Squat (build up)
3×3, 2×5 80% of build up
Jerk Dip
3×3
Behind Neck Push Press
5×3

Thursday 5/25
Snatch Pull
2×3 60%, 1×3 80%, 3×3 90%, 3×3 100%
Snatch Deadlift
3×3 110%
12” Blocks, Clean Pull
1×3 70%, 2×3 80%, 2×3 90%, 3×3 100%, 3×3 110%
12” Blocks, Clean Deadlift
3×3 120%