Barbell Workouts 1/7 through 1/18

Cycle 21 Week 1 (70-75%)
Weekly Quota:

75 minutes of Cardio
120 Back Extensions
120 Hanging Knee Raises (NOT toes-2-bar)
80/Leg Single Leg Work (with or without weight)
Overhead Walks (Barbell, KB, or DB; uni- or bilateral)
100 Ring Rows/Pullups
100 High Box Jumps

Sunday 1/7; 65
Power Snatch + Snatch Push Press; 40
5x(3+5)
Snatch Pull; 15
3×5 80%
Front Squat – tempo 10-0-10-1; 10
10×1

Monday 1/8; 71
Barbell Row to Hip + Muscle Clean + Squat + Squat Jerk; 24
4x(3+1+1+1)
Power Clean + Squat Jerk; 12
3×2
Block or Floor Clean + Jerk; 20
5×2 70-75%
Clean Pull; 15
3×5 90%

Tuesday 1/9; 76
Block Snatch; 21
7×3 +1-5kg/rep; no more than 75% for final sets
Power Snatch + Snatch Push Press; 40
5x(3+5)
Back Squat – tempo 5051; 15
3×5 90%

Wednesday 1/10; 71
Barbell Row to Hip + Muscle Clean + Squat + Squat Jerk; 24
4x(3+1+1+1)
Power Clean + Squat Jerk; 12
3×2
Block or Floor Clean + Jerk; 20
5×2 70-75%…
Clean Pull; 15
3×5 90%

Thursday 1/11; 80
Barbell Row to Chest + Muscle Snatch + Squat; 20
4x(3+1+1)
Parallette Power Snatch; 25
5×5 50-60%
Parallette Snatch Pull; 10
2×5 100%
Front Squat + Jerk – 3 controlled bounces on the squat; 20
10x(1+1)

Total Reps: 363

Cycle 21 Week 2 (75-80%)
Weekly Quota:

75 minutes of Cardio
120 Back Extensions
120 Hanging Knee Raises (NOT toes-2-bar)
80/Leg Single Leg Work (with or without weight)
Overhead Walks (Barbell, KB, or DB; uni- or bilateral)
100 Pushups/HSPU
100 High Box Jumps

Sunday 1/14; 50
Power Clean + Squat Jerk; 20
5×2
Clean Pull; 15
3×5 90%
Back Squat – tempo 3331; 15
3×5 75%

Monday 1/15; 62
Blocks or Floor, Snatch; 15
5×3 70-80%
Power Snatch + Snatch Push Press; 32
4x(3+5)
Back Squat – tempo 5051; 15
5×3 90-100%

Tuesday 1/16; 69
Barbell Row to Hip + Muscle Clean + Squat + Squat Jerk; 24
4x(3+1+1+1)
Blocks, Clean + Jerk; 30
5×3 +2-10kg/rep; no more than 75% on final sets
Clean Deadlift tempo – 5151; 15
5×3 80-90%

Wednesday 1/17; 65
Barbell Row to Chest + Muscle Snatch + Squat; 20
4x(3+1+1)
Parallette Power Snatch; 15
5×5 50-60%
Parallette Snatch Pull; 10
2×5 90-100%
Front Squat + Jerk – 3 second pause in squat; 20
10x(1+1)

Thursday 1/18; 60
Blocks or Floor, Clean + Jerk; 20
5×2 70-80%
Parallette Clean Pull; 15
3×5 90-100%
Bench Press; 25
5×5

Total Reps: 306