Barbell 6/16 through 6/20

Brooklyn Barbell/Master’s World Week 5
The next two weeks of training will emphasize blocks, hangs, and powers. The focus here is on force production so barbell speed is of utmost importance. You will warmup with power snatch and power clean. Hopefully with the work we have put in the last four weeks we can begin to see some good benefits on the classic lifts. If it is possible to PR your power or full lifts from hang/blocks, then I encourage you to go for it on a case by case basis. On squats, the sets must be completed within the time frame. If squats are not completed within the designated time, you must go down in weight.

Sunday
Block or Hang Clean + Jerk (warmup with power clean)
75-80%/1+1×5
Block or Hang Clean Pull
80%/3×5
Box Push
4×15 seconds
DB Rows
4x5R+5L

Monday
Block or Hang Snatch (warmup with power snatch)
80-90%/1×10
Front or Back Squat – must complete set in 3 seconds
X/2×5
Front or Back Thruster (same bar placement as squat; use 50-60% of squat weight; hold for 2-3 seconds overhead)
X/1×5
Box Jump – land with legs straight or mostly straight
5 sets x3
Barbell Press in Split Jerk Position – moderate tempo
4 sets x5

Tuesday
Muscle Clean + Press
X/3×5
Block or Hang Clean + Jerk (warmup with power clean)
75-80%/1+1×7
Block or Hang Clean Pull
80%/3
90%+/1×5
Bridge Press
4×7

Wednesday
Block or Hang Snatch (warmup with power snatch)
75-80%/2×7
Block or Hang Snatch Pull
80%/3
90%+/1×5
Block Jerk
X/1×10
DB Rows
4x5R+5L

Thursday
Barbell Press in Split Jerk Position – moderate tempo; focus on finding good position for the jerk
4 sets x5
Block or Hang Clean + Jerk (warmup with power clean)
80-90%/1+1×7
Front or Back Squat – must complete set in 3 seconds
X/2×5
Front or Back Thruster (same bar placement as squat; use 50-60% of squat weight; hold for 2-3 seconds overhead)
X/1×5
Box Jump – land with legs straight or mostly straight
5 sets x3

AOIII Week 5
This is the final week of your eccentric emphasis and it will likely be the toughest. The classic lifts are all done as powers into a slow squat; this should be a smooth and seamless transition from one movement to the next. Squats and deadlifts are meant to be done with weights ≥100% 1RM, you will need a spotter to assist in lifting the weights up but you will demonstrate complete control lower the barbell down into the squat or back to the floor. This week is going to be very taxing, you are going to be beat up by the end of it.

Sunday
Power Clean into squat (7 seconds down) + Jerk
70%/1+1+1×5
Box Push
4×15 seconds
DB Rows – slow eccentric
4x5R+5L

Monday
Power Snatch into squat (7 seconds down)
70-80%/1×10
Eccentric Squat – 7 seconds down, spotter assist up
X/1×5
Drop Jumps – go higher than you have in the past
5 sets x 2
Barbell Press in Split Jerk Position – moderate tempo
4 sets x5

Tuesday
Muscle Clean + Press
X/5×3
Power Clean into squat (7 seconds down) + Jerk
70-75%/1+1×10
Eccentric Deadlift – spotters assist up, 7 seconds down
X/1×5
Bridge Press
4×7

Wednesday
Power Snatch into squat (7 seconds down)
70-80%/1×10
Eccentric Snatch Deadlift – spotters assist up, 7 seconds down
X/1×5
Rack Jerk
X/1×10
DB Rows – slow eccentric
4x5R+5L

Thursday
Barbell Press in Split Jerk Position – moderate tempo; focus on finding good position for the jerk
4 sets x5
Power Clean into squat (7 seconds down) + Jerk
70-75%/1+1×7
Eccentric Squat – 7 seconds down, spotter assist up
X/1×5
Drop Jumps
5 sets x 2