Barbell 4/7 through 4/11

Cycle 30 Week 2:
Sunday 4/7
Power Clean + Low Hang Clean + Jerk
60-75% 2RM/1+1+2×7
Clean Pull
80%/3×3
Dual Overhead Carry
3x30s
Box Push
3x30s

Monday 4/8
Drop Jumps
20-30”+/3×3
Drop Jumps from Squat
20-30”+/3×3
Floor/Block/Hang Snatch
80-90% 3RM/(2-2-1)x3
Front Squat – tempo 3-3-3-1
50% 7RM/5×3
Jump Squats – maximum height each jump
20-30kg/3×3
Bar Hang
3x60s

Tuesday 4/9
Muscle Clean + Squat + Jerk
X/3+3+3×3
Block/Floor Pull + Clean – increase weight on clean each set
100%/2 + 80%2RM/1×5
Vertical Hops
20-40kg/5×3
Dumbbell Rows
3×10/Side
Side Bridges
3×10/Side

Wednesday 4/10
Power Snatch + Snatch 1” Off Ground (5 second pause)
75%/1+1×7
Floor/Block/Hang Snatch Pull
100%/3×3
Behind Neck Jerk
X/3×7
Jump Squats – maximum height each jump
20-30kg/3×3
Kettlebell Swing
3×10 – as heavy as possible

Thursday 4/11
Drop Jumps
20-30”+/3×3
Drop Jumps from Squat
20-30”+/3×3
Floor/Block/Hang Clean
90% 2RM/2×5
Squat
90-100% 7RM/5×3
Half Squat
110% 7RM/3×2
Bar Hang
3x60s