Black Box Barbell Workouts 5/28 through 6/8

Cycle 17 Week 6 (Deload – only easy attempts)
Weekly Quota:

50 Jump Squats (bar only; MAX reps per set 5; MINIMUM 2 minutes rest)
50 Good Mornings (50kg/40kg MAX)
100 Abz
50 Plate Pinch Tosses
60 HSPU or accumulate 6 minute HS Hold
60 Pullups/Ring Rows
45 minutes Cardio

Sunday 5/28
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)

Monday 5/29
OFF

Tuesday 5/30
Clean + Jerk
7x(2+1)
Snatch
7×2
Back Squat (based off Clean)
3×3 80%

Wednesday 5/31
Middle Grip Pull (based off Clean)
2×3 60%, 1×3 70%, 1×3 80%, 2×3 100%
Front Squat
7×1 – NO FAILS
Snatch Balance
5×1

Thursday 6/1
Snatch
2×3, 2×2, 3×1
Clean + Jerk
7x(1+1)
Back Squat (based off Clean)
3×3 80%

Cycle 17 Week 7 (Deload – only easy attempts)
Weekly Quota:

50 Jump Squats (bar only; MAX reps per set 5; MINIMUM 2 minutes rest)
50 Plate Pinch Tosses
120 Back Extensions
100 Straight arm pulldowns
60 Dips/Pushups
100 Abz
45 minutes Cardio

Sunday 6/4
Mock Meet – YOU MUST PRE-REGISTER FOR THIS CLASS

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. It is a great opportunity to test yourself if you have been taking OlyWOD and Barbell. All are welcome to spectate.

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

Monday 6/5
Middle Grip Pull (based off Clean)
2×3 60%, 1×3 70%, 1×3 80%, 2×3 90%
Front Squat
7×1 – NO FAILS
Snatch Balance
5×1

Tuesday 6/6
Clean + Jerk
7x(2+1)
Snatch
7×2
Back Squat (based off Clean)
3×3 80%

Wednesday 6/7
Middle Grip Pull (based off Clean)
2×3 60%, 1×3 70%, 1×3 80%, 2×3 90%
Front Squat
7×1 – NO FAILS
Snatch Balance
5×1

Thursday 6/8
Snatch
2×3, 2×2, 3×1
Clean + Jerk
7x(1+1)
Back Squat (based off Clean)
3×3 80%