Barbell 5/6 through 5/17

Cycle 23 Week 5; 316-319
Weekly Quota
90 minutes of Cardio
Overhead Duck Walks and Hops (snatch grip; forwards and backwards)
100 Back Extensions
Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight)
Ring Rows/Pullups/Pushups

Sunday 5/6; 47
Hang Snatch – hold squat 2-3 seconds; 20
60-70%/4×5
Snatch Pull; 12
70%/3, 80%/3, 90%/3, 100%/3
Snatch Balance; 15
X/5×5

Monday 5/7; 84
Hang Clean + Jerk; 16
60-70%/3+1×4
Clean + Jerk; 28
70%/2, 75%/2, 80%/2, 82.5%/2, 85%/2, 87.5%/2, 90%/2
Back Squat – tempo 20X1; 30
80%/5, 85%/5, 90%/5, 95%/5, 100%/5, 105%/5
Behind Neck Press; 25
X/5×5 – very light

Tuesday 5/8; 59
Hang Snatch – hold squat 2-3 seconds; 16
60-70%/4×4
Snatch Pull + Snatch; 28
70%/2+2, 75%/2+2, 77.5%/2+2, 80%/2+2×2, 82.5%/2+2×2
Hold at Knee; X
80%/30 sec, 90%/30s
Front Squat – to parallel, for speed; 15
75%/3×5

Wednesday 5/9; 65
Power Clean + Jerk; 32
50%/2, 55%/2, 60%/2, 65%/2, 70%/2, 72.5%/1+1, 75%/1+1, 77.5%/1+1, 80%/1+1
Deadlift; 18
80%/3, 85%/3, 90%/3, 95%/3, 100%/3, 105%/3
Snatch Balance; 15
X/5×5

Thursday 5/10; 61-64
Snatch; 33
57.5%/5, 65%/5, 70%/5, 75%/3, 80%/3, 82.5%/3 85%/3, 87.5%/3, 90%/3
Front Squat – tempo 20X1; 30
X/5×6 – build from 75%
Jerk; 7-10
X/1×7-10

Cycle 23 Week 6; 341
Weekly Quota
90 minutes of Cardio
Overhead Duck Walks and Hops (snatch grip; forwards and backwards)
100 Back Extensions
Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight)
Ring Rows/Pullups/Pushups

Sunday 5/13; 51
Hang Clean + Jerk; 16
60-70%/3+1×4
Deadlift + Power Clean + Jerk; 20
60-75%/2+1+1×5
Back Squat to parallel for speed; 15
80%/3×5

Monday 5/14; 64
Hang Snatch – hold squat 2-3 seconds; 16
60-70%/4×4
Block or Floor Snatch; 24
70%/3×2, 75%/3, 77.5%/3, 80%/3, 82.5%/3, 85%/3, 87.5%/3
Block Snatch Pull; 9
80%/3, 90%/3, 100%/3
Front Squat tempo 20X1; 15
70%/3, 80%/3, 85%/3, 90%/3, 95%/3

Tuesday 5/15; 63
Power Clean + Jerk; 28
50%/2, 55%/2, 60%/2, 65%/2, 70%/2, 72.5%/1+1, 75%/1+1, 77.5%/1+1, 80%/1+1
Deadlift; 12
80%/3, 90%/3, 100%/3, 110%/3
Snatch Balance; 25
X/5×5

Wednesday 5/16; 77
Hang Snatch – hold squat 2-3 seconds; 16
60-70%/4×4
Block or Floor Pull + Snatch; 24
60%/2+2, 70%/2+2, 75%/2+2, 80%/2+2, 82.5%/2+2, 85%/2+2
Snatch Deadlift; 12
80%/3, 90%/3, 100%/3, 110%/3
Behind Neck Press; 25
X/5×5 – light

Thursday 5/17; 82
Clean + Jerk; 34
50%/2, 60%/2, 70%/2, 75%/2, 80%/2, 85%/2, 87.5%/2, 90%/2, 92.5%/1+1
Power Snatch; 13
50%/3, 55%/3, 60%/3, 65%/2, 70%/2
Back Squat tempo 20X1; 35
X/5×7 – build from 75%