Barbell Workouts 8/27 through 9/7

Cycle 19 Week 1
Weekly Quota:

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

Sunday 8/27
OFF – everyone should be at Brooklyn Barbell to compete, spectate, or volunteer

Monday 8/28
Snatch
3x(2-2-1)
Snatch Balance
2×3, 2×2, 3×1

Tuesday 8/29
Clean + Jerk
4x(1-1-1)
Clean Pull
3×1 – 110% of today

Wednesday 8/30
Muscle Snatch Below Knee + Snatch Below Knee
5x(1+2)
Middle Grip Deadlift (based off Clean)
5×1 – build to near max
Front Squat (based off Clean)
1×2 70%, 1×2 90%, 1×1 100%, 1×2 90%

Thursday 8/31
Snatch
1×1 90%
10 minute break
Clean + Jerk
1x(1+1) 90%

Cycle 19 Week 2
Weekly Quota:

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

Sunday 9/3 – Class will be held alongside the 12pm Beginner WOD
Front Squat
5×1 – build up, 3×1 90% of today
Snatch + Snatch Above Knee
1x(1+2) 50%, 1x(1+2) 60%, 1x(1+2) 70% 3x(1+2) 75%

Monday 9/4
Clean + Jerk
4x(1-1-1)
Clean Pull
3×1 110% of today

OFF

Tuesday 9/5
Snatch
4x(2-1-1)
Front Squat
5×1 – build up, 3×1 90% of today

Wednesday 9/6
Muscle Clean + Press
3×3
Power Clean + Jerk
3x(1-1-1)
Snatch Balance
2×3, 2×2, 3×1

Thursday 9/7
Snatch
1×1 90%
10 minute break
Clean + Jerk
1x(1+1) 90%