Barbell 3/4 through 3/16

Cycle 22 Week 0 (deload; 65-75%)
Weekly Quota:

80 minutes of Cardio
100 Back Extensions
80/Leg Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight)
Overhead Walks (Barbell, KB, or DB; uni- or bilateral)
Windmills/Turkish Getups
100 Ring Rows/Pullups
60 Jumping Good Mornings

Sunday 3/4; 65
Muscle Snatch + Squat; 20
5x(3+1)
Snatch; 30
10×3 50-70%
Snatch Balance; 15
5×3

Monday 3/5; 52
Snatch; 20
1×3 50%, 1×3 55%, 1×3 60%, 1×3 65%, 1×3 70%, 1×2 75%, 1×1 80%, 1×1 85%, 1×1 90%
Clean + Jerk; 20
1×2 50%, 1×2 60%, 1×2 70%, 1x(1+1) 75%, 1x(1+1) 80%, 1x(1+1) 85%, 1x(1+1) 90%
Front Squat – for speed; 12
1×3 60%, 1×3 70%, 1×3 75%, 1×1 80%, 1×1 85%, 1×1 90%

Tuesday 3/6; 68
Muscle Snatch + Squat; 20
5x(3+1)
Snatch; 18
3×1 50%, 3×1 55%, 3×1 60%, 3×1 65%, 3×1 70%, 3×1 75%
Snatch Balance; 15
5×3
Back Squat tempo 30X1; 15
2×3 70%, 1×3 80%, 2×3 90%

Wednesday 3/7; 101
Row to Hip + Muscle Clean + Squat + Jerk; 40
5x(3+1+1+3)
Clean + Jerk; 24
2×2 60%, 2×2 70%, 2x(1+1) 75%, 2x(1+1) 80%
Block Clean Pull; 12
1×3 70%, 1×3 80%, 1×3 90%, 1×3 100%
Behind Neck Press; 25
5×5 – very light

Thursday 3/8; 71
Muscle Snatch + Squat; 20
5x(3+1)
Snatch; 21
3×1 50%, 3×1 55%, 3×1 60%, 3×1 65%, 3×1 70%, 3×1 75%, 3×1 80%
Snatch Balance; 15
5×3 – very light if competing Saturday
Front Squat tempo 30X1; 15
2×3 70%, 1×3 75%, 2×3 80%

Saturday 3/10
Lost Battalion Hall Classic; Rego Park, Queens.

Total Reps: 357

Cycle 22 Week 1 (75-85%)
Weekly Quota:

80 minutes of Cardio
100 Back Extensions
80 Hanging Knee Raises (NOT toes-2-bar)
80/Leg Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight)
Single Arm Farmer Carries
Windmills/Turkish Getups
100 Pushups/HSPU
60 Jumping Good Mornings

Sunday 3/11; 57
Power Snatch + Snatch; 30
10x(2+1) 50-70%
Block Snatch Pull; 12
1×3 70%, 1×3 80%, 1×3 90%, 1×3 100%
Snatch Balance; 15
5×3

Monday 3/12; 92
Row to Hip + Muscle Clean + Squat + Jerk; 20
5x(1+1+1+1)
Clean + Jerk; 30
1×2 60%, 1×2 65% 3×2 70-75%, 5x(1+1) 80-85%
Block Clean Pull; 17
2×3 80%, 1×3 90%, 2×3 100%, 1×1 105%, 1×1 110%
Behind Neck Press; 25
5×5 – very light

Tuesday 3/13; 85
Muscle Snatch + Above Knee Snatch + Squat; 25
5x(2+2+1)
Power Snatch + Snatch; 30
2x(2+1) 60%, 2x(2+1) 65%, 2x(2+1) 70%, 2x(2+1) 75%, 2x(2+1) 80%
Snatch Balance; 15
5×3
Front Squat – to parallel, for speed; 15
5×3 75%

Wednesday 3/14; 98
Row to Hip + Muscle Clean + Squat + Jerk; 20
5x(1+1+1+1)
Clean + Jerk; 36
1×2 60%, 1×2 65% 1×2 70%, 2×2 75%, 2×2 80%, 4x(1+1) 85-90%
Block Clean Pull; 17
2×3 80%, 1×3 90%, 2×3 100%, 1×1 110%, 1×1 115%
Behind Neck Press; 25
5×5 – very light

Thursday 3/15; 72
Snatch; 32
3×3 50%, 1×3 60%, 1×3 65%, 4×3 70-75%, 5×1 80-90%
Snatch Balance; 15
5×3
Back Squat – tempo 30X1; 24
1×3 70%, 1×3 80, 1×3 90%, 1×3 100%, 1×3 110%
3×3 80% – to parallel, for speed

Total Reps: 403