Barbell 5/19 through 5/23

Master’s World/Brooklyn Barbell Week 1

This training period is going to be focused on building up our eccentric strength for two weeks. The emphasis is on demonstrating great control lowering the weights down against gravity. Once we reach the bottom of the movement we will immediately reverse directions for the concentric phase. Do not warmup and neglect the light weights for skill practice. Only working sets on squats are listed, and weights will be based on your rate of perceived exertion (RPE); 1 being incredibly easy and 10 being truly maximal. The weights will shift week to week and workout to workout. Do not get attached to absolutes. We want to still emphasize maximal speed standing up from the squats.

Sunday 5/19
Power Clean + Below Knee Clean (5 seconds down) + Jerk
70%/1+1+1×5
Parallette Clean Pull (3 seconds down)
90%/2×3
Box Push
3×60 seconds
DB Rows – slow eccentric
3x10R+10L

Monday 5/20
Snatch Pull + Snatch (5 seconds down; touch and go)
80%/1+1×10
Behind Neck Push Press
X/5×4
Front or Back Squat (RPE 9) tempo 3-0-X
X/3×3
Drop Jumps
3×3

Tuesday 5/21
Muscle Clean + Press
X/5×3
Clean + Jerk
70-75%/1+1×10
Parallette Clean Pull (5 seconds down)
90%/2×4

Wednesday 5/22
Parallette Snatch Pull (5 seconds down)
90%/2×5
Rack Jerk
X/1×10
Front or Back Squat (RPE 7) 10-0-X
X/1×5
Bridge Press
3×10
DB Rows (slow down)
3x10R+10L

Thursday 5/23
Clean Pull + Clean (5 seconds down; touch and go) + Jerk
80%/1+1+1×7
Front or Back Squat (RPE 7-8) 3-0-X
X/2×5
Drop Jumps
5×3
Turkish Get Ups
10/side
Fat Bar Deadlift
3×3

AO III Week 1

First week of our training plan leading into the AO Series. We will have two weeks of base building before undergoing a challenging preparatory period. The emphasis is still on quality for the Olympic lifts and speed standing up from our squats. Only the working sets of squats is listed. Goal is to complete squat reps in about 1 second. Quality must be our primary focus going forward.

Sunday 5/19
Clean + Below Knee Power Clean + Jerk
70%/1+1+1×5
Clean Pull
80%/4×3
Box Push
3×60 seconds
DB Rows – slow down
3x10R+10L

Monday 5/20
Power Snatch + Hang Snatch
70-80%/1+1×10
Behind Neck Push Press
X/5×5
Front or Back Squat
X/4-6×4
Jump Squats
4×5

Tuesday 5/21
Muscle Clean + Press
X/5×3
Block/Floor Clean + Jerk
70-75%/1+1×10
Clean Pull
80%/4×4

Wednesday 5/22
Block/Floor Snatch Pull + Power Snatch
70%/3+1×5
Rack Jerk
X/2×10
Bridge Press
3×10
DB Rows – slow down
3x10R+10L

Thursday 5/23
Block/Floor Clean + Jerk
70-75%/2×5
Front or Back Squat
X/4-6×3
Jump Squats
3×5
Turkish Get Ups
10/side
Fat Bar Deadlift
3×3