Barbell 10/15 through 10/19

Cycle 20 Week 0 – Transition to Positional/Technique Block
Weekly Quota:

60 minutes of Cardio
80 Back Extensions
80 Hanging Knee Raises (NOT toes-2-bar)
50/Leg Short Step Lunges (with or without weight)
Overhead Walks (Barbell, KB, or DB; uni- or bilateral)
50 High Box Jumps

Sunday 10/15
OFF

Monday 10/16
Muscle Snatch + Power Snatch + Half Snatch + Snatch
7x(1+1+1+1)
Heel Elevated Squat
3×10 60% of Clean
Jerk
3×10 50%

Tuesday 10/17
Deadlift to Knee + Clean + Jerk
5x(2+2+1) 60%
Romanian Deadlift
5×5 70% of Clean
Push Press + Overhead Squat – pause 3 seconds
5x(3+3)

Wednesday 10/18
High Pull + Above Knee High Pull + Above Knee Power Snatch
5x(1+2+1) 60%
Snatch Hold at Knee
3×15 seconds 70%
Heel Elevated Squat
3×6 60% of Clean

Thursday 10/19
Snatch
Build up to 5RM for the day
Clean + Jerk
Build up to 5RM for the day