Barbell 6/3 through 6/14

Cycle 24 Week 3; 220
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 6/3; 41
Hang Snatch; 12
60-75%/3×4
Snatch; 14
75%/2, 80%+/1×5, 3×2 75-80%
Snatch Balance; 15
X/3×5

Monday 6/4; 77
Clean + Jerk;
50%/2, 60%/2, 70%/2, 75%/1+1, 80%+/1+1×7, 80%/2×2
Clean Pull; 10
80%/3, 90%/3, 100%/3, 110%/1
Back Squat; 21
80%/3, 100%/3×3, 105%/2×3, 110%/1×3
Behind Neck Press; 16
X/4×4 – very light

Tuesday 6/5; 48
Block or Floor Snatch; 23
50%/3, 60%/3, 65%/2, 70%/2, 75%/2, 80-85%/1×5, 75-80%/2×3
Snatch Pull; 10
80%/3, 90%/3, 100%/3, 110%/1
Front Squat; 8
75%/2, 80%/2, 85%/1, 90%/1, 95%/1, 100%/1
Jerk; 7
X/1×7 – technique work

Wednesday 6/6; 54
Power Clean + Jerk; 18
50%/2, 60%/2, 70%/2, 75%/1+1, 77.5%/1+1, 80%/1+1
Clean Pull; 10
80%/3, 90%/3, 100%/3, 110%/1
Back Squat; 11
80%/3, 90%/3, 100%/2, 105%/2, 110%/1
Snatch Balance; 15
X/3×5

Thursday 6/7;
Mock Meet
Front Squat; 14
X/2×7

Cycle 24 Week 4; 205
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 6/10; 47
Deadlift + Power Clean + Jerk; 20
60-75%/2+1+1×5
Back Squat; 15
80%/3×2, 85%/3, 90%/3×2
Behind Neck Press; 16
X/4×4

Monday 6/11; 58
Block or Floor Snatch; 27
50%/3, 60%/3, 65%/2, 70%/2, 75%/2, 80%+/1×7, 75-80%/2×4
Snatch Pull; 10
80%/3, 90%/3, 100%/3, 110%/1
Back Squat; 21
80%/3, 100%/3×3, 105%/2×3, 110%/1×3

Tuesday 6/12; 58
Power Clean + Jerk; 18
50%/2, 60%/2, 70%/2, 75%/1+1, 77.5%/1+1, 80%/1+1
Clean Pull; 10
80%/3, 90%/3, 100%/3, 110%/1
Back Squat; 15
80%/3, 85%/3, 90%/3, 95%/3, 100%/3
Snatch Balance; 15
X/3×5

Wednesday 6/13; 42
Block or Floor Snatch; 15
50%/3, 60%/3, 70%/2, 75%/2, 80-87%/1×5
Snatch Pull; 10
80%/3, 90%/3, 100%/3, 110%/1
Front Squat; 10
80%/2×5
Jerk; 7
X/1×7 – technique work

Thursday 6/14;
Mock Meet
Back Squat; 14
X/2×7