Barbell Workouts 2/10 through 2/14

Cycle 29 Week 6
This is a transition week into the next half of this training cycle. It is lighter so that you may recover from the last few weeks of training and so that you may adjust to the change in exercises or reps. You should feel very good this week without any misses or technical mistakes. Going forward in this training period we will be using our new 5RM Snatch, 3RM C+J, and 10RM squats for the basis of those respective lifts, not pulls or otherwise.

Sunday 2/10
No Practice, go to Open Gym Friday/Saturday.
Competition at Brooklyn Barbell

Monday 2/11
Single Leg Lateral Hop
3×10 L/R
Block or Floor Snatch Waves
75-80-85% 5RM/(3-3-1)x4
Squat
75-85% 10RM/7×5
Bar Hang
4×30-45s
Partner Plank
4x30s

Tuesday 2/12
Russian Step Lunge
X/5+5×4
Jerk Drills
Muscle Clean + Squat + Jerk
X/3+3+3×4
Block or Floor Deadlift + Clean + Jerk
70-85% 3RM/3+1+1×7
Jerk Hold
X/max time x3
Deadlift
90%/5, 100%/5×3
Glute Bridge Hold
4x30s
Ring Rows
4×20

Wednesday 2/13
Vertical Hops
3×30
Muscle Snatch + Snatch Balance
X/3+3×4
Snatch + Low Hang Snatch
70-80% 5RM/1+2×5
85%/1+1×5
Snatch Deadlift
90%/5, 100%/5×3
Jerk Drills
Suitcase Deadlift
4×5+5
Side Bridges – hold 2-3 seconds each rep
4×10+10

Thursday 2/14
Jump Squat
3×30
Jerk Drills
Block or Floor Clean + Jerk Waves
75-80-85% 3RM/(2-2-1)x4
Squat
75-85% 10RM/7×5
Bar Hang
4×30-45s
Glute Bridge Hold
4x30s