Barbell Workouts 9/10 through 9/21

Cycle 19 Week 3
Weekly Quota:

30 Jump Squats (bar only; 3 reps per set)
40 Plate Pinch Tosses
100 Back Extensions
80 Straight arm pulldowns
50 Dips/Pushups
100 Abz
50 minutes Cardio

Sunday 9/10
Power Clean + Jerk
3x(2+1/1+1/1+1)
Clean Deadlift
5×1 – build to near max

Monday 9/11
Snatch
4x(2-1-1) – starting at 75%
Front Squat
2x(2-2-1-1)
Remainder of practice, work on specific movement(s) you need to improve

Tuesday 9/12
Clean + Jerk
4x(1+1/1+1/1+1) – starting at 75%
Clean Pull
3×3 100% of today
Remainder of practice, work on specific movement(s) you need to improve

Wednesday 9/13
Muscle Snatch Below Knee + Snatch Below Knee
4x(2+1)
Front Squat
2x(2-2-1-1)
Remainder of practice, work on specific movement(s) you need to improve

Thursday 9/14
Clean + Jerk
1x(1+1) 90%
10 minute break
Snatch
1×1 90%
Remainder of practice, work on specific movement(s) you need to improve

Cycle 19 Week 4
Weekly Quota:

30 Jump Squats (bar only; 3 reps per set)
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 9/17
Front Squat
2x(2-2-1-1)
Snatch + Snatch Above Knee
1x(1+2) 50%, 1x(1+2) 60%, 1x(1+2) 70% 3x(1+2) 75%

Monday 9/18
Clean + Jerk
4x(1+1/1+1/1+1) – starting at 75%
Clean Pull
3×3 100% of today
Remainder of practice, work on specific movement(s) you need to improve

Tuesday 9/19
Snatch
4x(2-1-1) – starting at 75%
Front Squat
2x(3-3-2-2)
Remainder of practice, work on specific movement(s) you need to improve

Wednesday 9/20
Muscle Clean + Press
3×3
Power Clean + Jerk
3x(2+2/2+1/1+1)
Back Squat (based off Clean)
3×3 100% of today
Remainder of practice, work on specific movement(s) you need to improve

Thursday 9/21
Snatch
1×1 90%
10 minute break
Clean + Jerk
1x(1+1) 90%
Remainder of practice, work on specific movement(s) you need to improve