Barbell Workouts 7/9-7/20

Cycle 18 Week 3
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 7/9
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 7/10
Muscle Snatch
5×5
12” Blocks or Floor, Snatch Pull + Snatch
1x(2+2) 60%, 1x(2+2) 70%, 1x(2+2) 75%, 4x(1+2) 80%
Snatch Balance
5×5

Tuesday 7/11
Clean + Jerk
1x(3+3) 50% 1x(3+3) 60%, 1x(3+3) 70%, 4x(3+1) 80%
Middle Grip Deadlift (based off Clean)
5×5 100%
Back Squat (based off Clean)
3×7 85%

Wednesday 7/12
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 7/13
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 18 Week 4
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 7/16
Snatch + Squat
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 7/17
Clean + Jerk
1x(2+2) 50%, 1x(2+2) 60%, 1x(2+2) 70%, 5x(2+2) 80%
Back Squat (based off Clean)
10×2 110%

Tuesday 7/18
Snatch + Snatch 1” off ground – 3sec pause
1x(2+1) 60%, 1x(2+1) 70%, 2x(2+1) 75%, 3x(1+1) 80%
Snatch Balance
5×5

Wednesday 7/19
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 (based off Clean)
3×10 80%
Behind Neck Push Press
3×5

Thursday 7/20
Muscle Snatch
5×5
Snatch Pull
2×5 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%

Sunday 7/23
Mock Meet
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.