Barbell 4/8 through 4/19

Cycle 23 Week 1; 376
Weekly Quota

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

Sunday 4/8; 57
Hang Snatch – hold squat for 2-3 seconds; 16
50-60%/4×4
Snatch; 16
60%/3, 65%/3, 70%/3, 75%/3, 80%/3, 85%/1
Block Snatch Pull; 25
80%/5×2, 90%/5, 100%/5×2

Monday 4/9; 93
Hang Clean + Jerk; 16
50-60%/3+1×4
Clean + Jerk; 22
70%/2, 75%/2, 80%/2, 85%/2
Back Squat – tempo 30X1; 35
75%/5, 80%/5, 85%/5, 90%/5, 95%/5, 100%/5, 105%/5
Behind Neck Press; 20
X/5×4 – very light

Tuesday 4/10; 56
Hang Snatch; 16
50-60%/4×4
Snatch Pull + Snatch; 20
65%/2+2, 70%/2+2, 75%/2+2, 80%/2+2, 82.5%/2+2
Hold at Knee; X
80%/20sec 85%/20 sec 90%/20sec
Front Squat – to parallel for speed; 20
70%/4×5

Wednesday 4/11; 100
Deadlift + Pull + Power Clean + Clean + Jerk; 50
50-80%/1+1+1+1×10
Deadlift; 25
80%/5, 90%/5, 95%/5, 100%/5, 105%/5
Snatch Balance; 25
X/5×5

Thursday 4/12; 70
Snatch; 30
50%/5, 60%/5, 65%/5, 70%/3, 75%/3, 80%/3, 82.5%/3, 85%/3
Front Squat – tempo 30X1; 30
X/5×6, start at 70%
Jerk; 10
X/1×10

Cycle 23 Week 2; 379
Weekly Quota

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

Sunday 4/15; 56
Hang Clean + Jerk; 16
50-60%/3+1×4
Deadlift + Power Clean + Jerk; 20
60-75%/2+1+1×5
Back Squat to parallel for speed; 20
75%/4×5

Monday 4/16; 76
Hang Snatch; 16
50-60%/4×4
Block or Floor Pull + Snatch; 20
65%/2+2, 70%/2+2, 75%/2+2, 80%/2+2, 82.5%/2+2
Block Snatch Pull; 15
80%/3, 85%/3, 90%/3, 95%/3, 100%/3
Front Squat – tempo 30X1; 25
70%/5, 75%/5, 80%/5, 85%/5, 90%/5

Tuesday 4/17; 91
Deadlift + Pull + Power Clean + Clean + Jerk; 50
50-80%/1+1+1+1+1×10
Back Squat – to parallel for speed; 16
75%/4×4
Snatch Balance; 25
X/5×5

Wednesday 4/18; 78
Hang Snatch; 16
50-60%/4×4
Block or Floor Snatch – hold squat 2 seconds; 30
60%3, 65%/3, 70%/3×2, 75%/3×2, 80%/3×2, 82.5%/3×2
Snatch Deadlift; 12
80%/3, 90%/3, 100%/3, 110%/3
Behind Neck Press; 20
X/5×4 – light

Thursday 4/19; 78
Clean + Jerk; 32
50%/2, 60%/2, 70%/2, 75%/2, 80%/2, 85%/2, 87.5%/2, 90%/1+1, 92.5%/1+1
Power Snatch; 16
50%/3, 55%/3, 60%/3, 65%/2, 70%/2, 75%/2, 80%/1
Back Squat – tempo 30X1; 30
X/5×6 – build from 75%