Barbell Workouts 6/24 through 7/6

Cycle 17 Week 10
Weekly Quota:

50 Jump Squats (bar only; MAX reps per set 5)
50 Good Mornings (50kg/40kg MAX)
100 Abz
50 Plate Pinch Tosses
70 HSPU or accumulate 7 minute HS Hold
70 Pullups/Ring Rows
50 minutes Cardio

Sunday 6/25
Deadlift + Clean + Jerk
1x(2+2+2) 50%, 1x(2+2+2) 60%, 1x(2+2+2) 65%, 1x(2+2+2) 70%, 1x(2+2+2) 75%
Middle Grip Pull (based off Clean)
5×5 80%

Monday 6/26
Muscle Snatch
5×5
12” Blocks or Floor, Snatch Pull + Snatch
1x(2+2) 65%, 1x(2+2) 70%, 5x(2+2) 75%
Snatch Balance
5×5

Tuesday 6/27
Clean + Jerk
1x(3+3) 50% 1x(3+3) 60%, 1x(3+3) 70%, 1x(3+3) 75%, 3x(2+2) 80%
Middle Grip Deadlift (based off Clean)
5×5 100%
Back Squat (based off Clean)
3×7 80%

Wednesday 6/28
Muscle Snatch
5×5
12” Blocks or Floor, Snatch Pull + Snatch
1x(2+2) 60%, 1x(2+2) 65%, 1x(3+3) 70%, 1x(3+2) 75%, 1x(3+1) 80%
Snatch Balance
5×5

Thursday 6/29
Thruster (based off Clean)
2×5 40%, 1×5 50%, 2×5 60%
Front Squat
3×5 (building to max), 2×5 (80% of today’s max)
Jerk
7-10×1
Back Squat (based off Clean)
2×3 60%, 1×3 80%, 1×3 100%, 1xMAX 100%

Cycle 17 Week 11
Weekly Quota:

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

Sunday 7/2
Snatch + Squat – 3 second pause
1x(2+2) 50%, 1x(2+2) 60%, 1x(2+2) 65%, 1x(2+2) 70%, 1x(2+2) 75%
Jerk
7-10×1

Monday 7/3 (Practice will be alongside the Comp. Team)
Clean + Jerk
1x(2+2) 50%, 1x(2+2) 60%, 1x(2+2) 70%, 5x(2+2) 75%
Back Squat (based off Clean)
10×2 100%

Tuesday 7/4
OFF

Wednesday 7/5
Power Clean + Front Squat + Jerk
1x(2+2+1) 50%, 1x(2+2+1) 60%, 1x(2+2+1) 70%, 5x(2+2+1) 75%
Back Squat
3×10 75% of Clean
Behind Neck Push Press
3×5

Thursday 7/6
Snatch Pull
1×5 60%, 1×5 80%, 3×5 90%, 2×5 100%
Snatch Deadlift
3×5 110%
12” Blocks, Clean Pull
1×5 70%, 1×5 80%, 2×5 90%, 2×5 100%, 2×5 110%
12” Blocks, Clean Deadlift
3×5 120%