Barbell 2/4 through 2/15

Cycle 21 Week 5 (75%)
Weekly Quota:

80 minutes of Cardio
120 Back Extensions
80 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 2/4
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 2/5; 116
Row to Chest + Muscle Snatch + Snatch Balance; 28
4x(3+1+3)
Row to Hip + Muscle Clean + Press; 28
4x(3+1+3)
Snatch High Pull from hip; 40
4×10 40-50%
Front Squat + Jerk – 3 controlled bounces on the squat; 20
10x(1+1)

Tuesday 2/6; 106
Row to Hip + Muscle Clean + Squat + Jerk; 40
5x(3+1+1+3)
Block or Floor Clean + Jerk; 28
5×2 65-75%
Clean Pull; 25
2×5 70%, 1×5 80%, 2×5 90%
Behind Neck Press; 21
3×7 – very light

Wednesday 2/7; 85
Power Snatch + Snatch Balance; 30
5x(3+3)
Block or Floor Snatch; 30
10×3 65-75%
Back Squat; 25
5×5 80-90%

Thursday 2/8; 109
Row to Hip + Muscle Clean + Squat + Jerk; 40
5x(3+1+1+3)
Block or Floor Clean + Jerk; 28
1×2 60%, 1×2 65%, 5×2 70-80%
Clean Pull; 20
1×5 80%, 3×5 100%
Behind Neck Press; 21
3×7 – very light

Weekly Total: 416

Cycle 21 Week 6 (80-90%)
Weekly Quota:

80 minutes of Cardio
120 Back Extensions
80 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 2/11; 50
Power Clean + Jerk; 20
5×2
Clean Pull; 15
3×5 100%
Back Squat – tempo 3031; 15
3×5 75%

Monday 2/12; 85
Power Snatch + Snatch Balance; 30
5x(3+3)
Block or Floor Snatch; 30
3×3 65%, 1×3 70%, 1×3 75%, 5×3 80-90%
Back Squat – tempo 3031; 25
5×5 85-95%

Tuesday 2/13; 65
Block or Floor Clean + Jerk; 32
2×2 60%, 1×2 65%, 5×2 70-80%
Clean Deadlift – tempo 5151; 12
1×3 70, 1×3 80%, 1×3 90%, 1×3 100%
Behind Neck Press; 21
3×7

Wednesday 2/14; 85
Power Snatch + Snatch Balance; 30
5x(3+3)
Block or Floor Snatch; 30
3×3 65%, 1×3 70%, 1×3 75%, 5×3 80-90%
Back Squat – tempo 3031; 25
5×5 90-100%

Thursday 2/15; 65
Power Clean + Clean + Jerk; 15
5x(1+1+1) 60-70%
Front Squat + Jerk – 3 second pause in squat; 20
10x(1+1)
Bench Press; 30
3×10

Weekly Total: 350