Barbell 1/6 through 1/10

Cycle 29 Week 1:
This is our first full week going into the new training phase; be conservative with your weight selection still. We want to introduce ourselves to the increased repetition work and build from there. No failures or grinding; do not take squats to failure. The goal the next 5 weeks is to adapt to the demands of the following 5 weeks.

With our jumping exercises we want to be as quiet as possible and minimize time spent on the ground. These must be rhythmic and smooth actions. If you are loud or spend a long time on the ground, do not jump as high or use no weight. Jumping should not be exhausting.

It is paramount that you take care of yourself pre and post workout. Make sure to foam rolling and doing other myofascial release work after all the volume. Take a hot epsom salt bath 1-2x/week, try to get massages 1-2x/month. It will be worth supplementing with creatine during this training period.

Sunday 1/6
Jumping Overhead Squat
bar/5×5
Deadlift + Power Snatch + Half Snatch + Snatch
60-70%/2+1+1+1×5
Snatch Grip Romanian Deadlift
50%/10×2
Dual DB/KB Overhead Carries
4×30 seconds
Ring Rows
4×15

Monday 1/7
Vertical Hops
3×20
Jerk Drills
Russian Lunge – do 1 set extra on weaker leg
X/10+10×3
Clean into Jerk
60-70%/2×7
Clean + Jerk
80%/1+1
Squat
X/10×7
Partner Planks
4×30 seconds
Suitcase Deadlift
4×10+10

Tuesday 1/8
Jumping Overhead Squat
bar/5×5
Tall Snatch
X/5×3
Block or Floor Snatch
60-65%/5×5
70-80%/1
Jerk Drills
(Behind Neck) Thruster
50-60%/5×3
(Behind Neck) Jerk
X/1×10
Jerk Dip
X/5×3
Single Arm Row – allow the body to twist and rotate
4×15+15
Staggered Good Morning
4×10+10

Wednesday 1/9
Lateral Hops over PVC
3×20
Russian Lunge
X/10+10×3
Tall Snatch
X/3×5
Deficit Snatch Deadlift – slow eccentric
60%/5×2, 70%/5, 80%/5×2
Power Clean + Push Press + Behind Neck Jerk
50-65%/1+1+3×5
Box Push
4×30 seconds
Pinch Grip Plate Toss
4×10+10

Thursday 1/10
Jump Squat
3×20
Power Snatch + Push Press + Overhead Squat – pause
50-60%/1+5+1×4
Block or Floor Clean + Squat
50-65%/4+1×3
70-75%/3+1×3
80%/1+AMRAP
Hold at Knee
80%/max time
Dual DB/KB Overhead Carries
4×30 seconds
Strict Hanging Knee Raises
4×12