Barbell Programming 3/9 through 3/14

Cycle 29, Week 10 (moderate/deload):
This is a deload week after all of the hard work we have put in for the last 10 weeks. It is important that you dial it back with the volume and intensity this week. The goal is recovery and consistently perfect lifting. No maximal efforts on anything this week. Prioritize sleep, stretching, and active recovery.

Saturday 3/9
Mock Meet

Sunday 3/10
Off

Monday 3/11
Drop Jumps
20-30”/3×3
Drop Jumps into Half Squat
20-30”/3×3
Muscle Clean + Squat + Jerk
X/3+3+3×3
Floor/Block/Hang Clean + Jerk
85-100% 3RM/1+1×5
Squat
95-110% 10RM/2-3×3
Russian Step Lunge
3×5+5
Vertical Hops
15-20kg/10×2

Tuesday 3/12
Muscle Snatch + Hang Snatch + Snatch Balance
X/3+3+3×3
Floor/Block/Hang Power Snatch + Snatch Balance
70-80% 5RM/1+1×7
Floor/Block/Hang Snatch Pull
80%/3×2, 90%/3×2, 100%/1, 110%/1
Side Bridges
3×12+12
Behind Neck Press
3×10

Wednesday 3/13
Muscle Clean + Squat + Jerk
X/3+3+3×3
Floor/Block/Hang Pull + Power Clean + Jerk
70-80% 3RM/1+1+1×6
Floor/Block/Hang Clean Pull
80%/3×2, 90%/3×2, 100%/1, 110%/1
Glute Bridge Hold
3x60s
Single Arm Dumbbell Row
3×10+10

Thursday 3/14
Drop Jumps
20-30”/3×3
Drop Jumps into Half Squat
20-30”/3×3
Floor/Block/Hang Snatch
85-100% 5RM/1×10
Squat
95-110% 10RM/2-3×3
Jump Squats
15-20kg/10×3