Barbell 6/9 through 6/13

Brooklyn Barbell/World Master’s Week 4
Week 2 will incorporate longer isometric holds. As you noticed last week these will add up and effect your lifts more than the eccentrics. If you have to use lighter weights than what is listed that is fine.

Sunday 6/9
Above Knee Snatch (5 second pause) + Below Knee Snatch (5 second pause) + Snatch 1” off ground (5 seconds pause)
70%/1+1+1×5
Snatch Pull + Snatch Pull 1” off ground (5 second pause)
85%+/1+2×5
Dumbbell Rows – pause at top
3x5L+5R

Monday 6/10
Hang Clean (7 second pause) + Jerk (7 second pause in split)
70-80%/1+1×10
Front or Back Squat (RPE 9) (10 second pause in squat)
X/1×5
Paused Jump Squats (5 seconds in squat)
5 sets x3
Vertical Hops
5 sets x5
Dual Press in Split Jerk Position – moderate tempo
4×10

Tuesday 6/11
Muscle Snatch + Power Snatch + Snatch
X/1+1+1×5
Muscle Clean + Power Clean + Clean + Jerk
X/1+1+1+1×5
Clean Pull + Clean Pull 1” off ground (10 second pause)
90%+/1+1×5
Turkish Get Ups
10/Side
DB Rows – pause at top
3x5L+5R

Wednesday 6/12
Snatch Pull + Snatch Pull 1” off Ground (10 second pause)
90%+/1+1×5
High Hang Power Snatch (5 second pause)
50-60%/1×5
Paused Jerk (5 seconds in dip + 5 seconds in split)
X/1×10
Suitcase Marches
3x15L+15R

Thursday 6/13
Hang Snatch (10 second pause)
80%/1×10
Front or Back Squat (RPE 9) (10 second pause)
X/1×5
Paused Jump Squats (5 seconds)
5 sets x1
Vertical Hops
5 sets x5
Dual Press in Split Jerk Position – moderate tempo
4×10

AOII Week 4
Week 2 of our eccentric emphasis training. The volume and intensity is going up substantially. We still need perfect execution for every lift or else you are building strength in the wrong positions. It is better to do fewer sets or use less weight if you cannot execute the workload correctly. Only working sets are listed for squats. Squats are to be alternated with jumps.

Sunday 6/9
Above Knee Snatch (5 seconds down) + Below Knee Snatch (5 seconds down) + Snatch (5 seconds down)
70%/1+1+1×5
Parallette Snatch Pull (5 seconds down)
85%/3
100%/3×3
Dumbbell Rows – slow down
3x5L+5R

Monday 6/10
Clean Pull + Clean (10 seconds down) + Jerk
80-85%/1+1+1×7
Front or Back Squat (RPE 8) 5-0-X-1
X/3×5
Drop Jumps
5 sets x3
Dual Press in Split Jerk Position – moderate tempo
4×10

Tuesday 6/11
Snatch + Touch and Go Snatch (5 seconds down)
70%/1+2×5
Parallette Clean Pull (5 seconds down)
60%/3
80%/3
90%+/3×5
Turkish Get Ups
10/Side
DB Rows – slow down
3x5L+5R

Wednesday 6/12
Parallette Snatch Pull (5 seconds down)
60%/3
80%/3
90%/3
100%/3×5
Rack Jerk
X/1×10
Suitcase Marches
3x15L+15R

Thursday 6/13
Snatch + Touch and Go Snatch (7 seconds down)
80%/1+1×5
Front or Back Squat (RPE 9) 5-0-X-1
X/3×5
Drop Jumps
5 sets x3
Dual Press in Split Jerk Position – moderate tempo
4×10