Barbell 11/25 through 12/6

Cycle 28 Week 2; 263
Weekly Quota

75 minutes of Cardio
4×4 Jumping Overhead Squats every practice
Back Extensions
Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight)
Ring Rows/Pullups/Pushups

Sunday 11/25; 55
Snatch + Low Hang Snatch; 15
50-65%/1+2×5
Snatch; 3
70-75%/1×3
(Power) Clean + Jerk; 22
50-65%/2+2×4
70%/1+1×3
Romanian Deadlift; 15
80%/5×3

Monday 11/26; 71
Squat; 16
X/3×5
X/1×1
Clean into Jerk; 14
50-75%/1×7
Clean + Jerk; 6
80%/1+1×3
Deadlift; 4
90%/1, 100%/1, 105%/1, 110%/1
Deadlift + (Power) Snatch; 15
50-65%/2+1×5
Behind Neck Press; 16
light/4×4

Tuesday 11/27; 63
Tall Snatch or High Hang Snatch; 12
X/4×3
Snatch; 15
60-75%/3×4
80%/1×3
Snatch Deadlift; 4
90%/1, 100%/1, 105%/1, 110%/1
Thruster; 9
50-60%/3×3
Front Squat + Jerk; 20
70-80%/3+1×5
Front Squat; 3
X/1×3

Wednesday 11/28; 74
(Power) Clean + Push Press + Jerk; 21
50-60%/1+1+1×7
(Power) Snatch + Overhead Squat; 21
50-60%/2+1×7
Romanian Deadlift; 16
80%/4×4
Behind Neck Press; 16
light/4×4

Thursday 11/29;
Snatch;
30 minutes of practice; triples, doubles, singles but focus on quality
Jerk;
30 minutes of practice
Squat; 16
X/3×5
X/1×1

Cycle 28 Week 3; 295
Weekly Quota

75 minutes of Cardio
4×4 Jumping Overhead Squats every practice
Back Extensions
Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight)
Ring Rows/Pullups/Pushups

Sunday 12/2; 43
Snatch + Low Hang Snatch; 15
50-65%/1+2×5
Snatch; 3
70%/1×3
Front Squat + Jerk; 25
60-75%/4+1×5

Monday 12/3; 95
Squat; 22
X/3×7
X/1×1
Muscle Clean + Squat + Push Press + Jerk; 24
X/1+1+3+1×4
Clean + Jerk; 30
60-75%/2×6
80%/1+1×3
Clean Deadlift; 4
80%/1, 90%/1, 100%/1, 110%/1
(Power) Snatch; 15
50-65%/2×6
70%/1×3

Tuesday 12/4; 63
Tall Snatch or High Hang Snatch; 12
X/4×3
Snatch; 15
60-75%/3×4
80%/1×3
Snatch Deadlift; 4
90%/1, 100%/1, 110%/1, 115%/1
Thruster; 15
50-65%/3×5
Front Squat into Jerk; 14
70-80%/1×7
Front Squat; 3
X/1×3

Wednesday 12/5;
Snatch
40 minutes of practice
Jerk
40 minutes of practice

Thursday 12/6; 91
Muscle Clean + Squat + Jerk; 35
X/3+1+3×5
Block or Floor, Clean + Front Squat; 31
50-60%/2+2×3
70-75%/1+2×3
80%/1+2×3
85%/1+ME
Behind Neck Press; 25
light/5×5