Barbell Workouts 6/11 through 6/22

Cycle 17 Week 8
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
50 minutes Cardio

Sunday 6/11
Clean + Jerk
1x(2+1) 50%, 1x(2+1) 60%, 1x(2+1) 65%, 1x(2+1) 70%, 3x(2+1) 75%
Behind Neck Push Press
5×5

Monday 6/12
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(2-1-1)

Tuesday 6/13
Clean + Jerk
1x(2+2) 50% 1x(2+2) 60%, 2x(2+2) 70%, 2x(2+1) 75%
Clean Pull
2×3 90% 1×3 100% 2×3 110%
Clean + Jerk
3x(3+1) 75%

Wednesday 6/14
Snatch
4x(3-2-1)
Snatch Balance
4×4

Thursday 6/15
Thruster (based off Clean)
2×5 40%, 1×5 50%, 2×5 60%
Front Squat + Jerk
2x(3+1) 65%, 1x(3+1) 70%, 2x(3+1) 75%
Front Squat
3×3 (building to max), 2×5 (80% of today’s max)
Jerk Dip
2×3 100% 1×3 110% 2×3 120%
Back Squat (based off Clean)
2×3 60%, 1×3 80%, 1xMAX 100%

Cycle 17 Week 9
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
50 minutes Cardio

Sunday 6/18
Muscle Snatch + Snatch
3x(2+1)
Snatch
2×3 65%, 1×3 70%, 2×3 75%
Snatch Balance
2×3, 2×2, 1×1

Monday 6/19
Clean + Jerk
4x(3-2-1)
Back Squat (build up from today’s Clean + Jerk)
5×2

Tuesday 6/20
Snatch + Snatch 1” off ground – 3sec pause
3x(2+2)-(2+1)-(1+1)
Snatch Balance
2×3, 2×2, 3×1

Wednesday 6/21
Front Squat + Jerk
1x(4+1) 60%, 1x(4+1) 70%, 5x(4+1) 75% or more
Front Squat
3×3 (building to max), 2×5 (80% of today’s max)
Jerk Dip
3×3
Behind Neck Push Press
3×5

Thursday 6/22
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%