Barbell 11/4 through 11/16

Cycle 20 Week 3
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 Ring Rows
50 High Box Jumps

Sunday 11/5
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.

Monday 11/6
Muscle Clean + Press
5×4
Deadlift to knee + Pull + Clean + Jerk
4x(1+1+1+3) 70-75%
Heel Elevated Squat
6×7 Start at 50% of Clean (round to nearest 0 or 5), add 2-5kg each set

Tuesday 11/7
Muscle Snatch + Snatch Balance
5x(3+3)
Hang Above Knee, High Pull + Snatch
5×2 75%
Push Press + Overhead Squat
5x(3+3)

Wednesday 11/8
Muscle Clean + Press
5×4
Clean + Jerk
5×3 75%
Heel Elevated Squat
6×7 Start at 50% of Clean (round to nearest 0 or 5), add 2-5kg each set

Thursday 11/9
Muscle Snatch + Power Snatch + Half Snatch + Snatch
7x(1+1+1+1)
Front Squat
5×5 – Start at 60% of Clean (round to nearest 0 or 5), add 5-10kg each set
Bench Press
5×5

Cycle 20 Week 4
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 Ring Rows
50 High Box Jumps

Sunday 11/12
Deadlift to Knee + Clean + Jerk
3x(2+1+3) 70%
Romanian Deadlift
5×5 80% of Clean
Behind Neck Push Press + Overhead Squat
3x(3+3)

Monday 11/13
Muscle Snatch + Snatch Balance
5x(3+3)
Blocks Above Knee, Snatch
5×3 75%
Blocks Above Knee, Snatch High Pull
5×5 70% +3-5kg from last time

Tuesday 11/14
Power Clean + Jerk
3×3 70%
Romanian Deadlift
5×5 80% of Clean
Front Squat
5×5 – Start at 60% of Clean (round to nearest 0 or 5), add 5-10kg each set

Wednesday 11/15
Power Snatch + Squat – pause 3 seconds
6x(3+1) 65%
Snatch Deadlift to Knee + 10 second hold
3×2 80%
Behind Neck Push Press + Overhead Squat
5x(3+3)

Thursday 11/16
Blocks Above Knee, Clean + Jerk
5×3 70-75%
Romanian Deadlift
5×5 80% of Clean
Bench Press
5×5