Barbell Programming 5/12 through 5/16

Cycle 31 Week 1:
The focus is still on recovery for this week. We should feel fresh and fast this week, even more compared to last week. Keep the light days very light (round your numbers down if possible) and aim to do confident lifts on the heavier days. Move them around if you must. On squats the goal is to push for speed out of the bottom.

Sunday 5/12
Tall Snatch
X/2×3
Muscle Snatch + Power Snatch + Half Snatch + Snatch
X/1+1+1+1×3
Power Clean + Jerk
60%/1+1×2
70%/1+1×2
Clean Pull
80%/3×3

Monday 5/13
Block/Floor Snatch
80%/2×3
85%/1-2×3
90%/1×3
Block Snatch Pull
100%+/1×3
Thruster – focus on speed out of squat; take time between sets
X/3×4
Front Squat
X/2×5

Tuesday 5/14
Muscle Clean + Squat + Jerk
X/1+1+3×3
Pull + Below Knee Pull + Below Knee Clean
60-70%/1+1+1×5
Muscle Snatch + Snatch Balance
X/2+2×3
Slow Pull (5 up/5 down) + Power Snatch
65-75%/1+1×5
Russian Lunge
X/5+5

Wednesday 5/15
Hang/Block Snatch
70-75%/1×7
Power Clean
60-70%/2×5
Rack Jerk
X/1×7
Turkish Get Ups
10/Side

Thursday 5/16
Block/Floor Clean + Jerk
80%/2×3
85%/1+1×2
90%/1+1×2
Block Clean Pull
100%+/1×3
Behind Neck Thruster – focus on speed out of squat; take time between sets
X/3×3
Back Squat
X/3×5
Bridge Press
3×10