Barbell 6/23 through 6/27


Brooklyn Barbell/Master’s World Week 6
We’re lowering the volume on the classic lifts a little and increasing the sets on strength work. In both cases make sure you are resting longer in between sets and not lifting while you are tired. The emphasis is on speed and power development which can only be accomplished with adequate rest. Squats are superset with both thrusters and seated box jumps.

Sunday 6/23
Block or Hang Snatch
70-80%/2×5
Block or Hang Snatch Pull
90%+/3×3
Dumbbell Rows
3x5L+5R
Box Push
3x15s

Monday 6/24
Block or Hang Clean + Jerk
85-90%/1+1×3
Front or Back Squat – must stand in 1 second
X/1×10
Front or Back Thruster (same bar placement as squat; use 50-60% of squat weight; hold for 2-3 seconds overhead)
X/2×10
Seated Box Jump
10 sets x3

Tuesday 6/25
Block or Hang Snatch
70-80%/2×5
Block Snatch Pull
100%+/3×5
Block Jerk
X/1×10
Turkish Get Ups
10/Side
DB Rows
3x5L+5R

Wednesday 6/26
Barbell Press in Split Jerk Position – moderate tempo; focus on finding good position for the jerk
5 sets x5
Block or Hang Clean + Jerk
70-80%/1+1×5
Block or Hang Clean Pull
100%+/3×5
Suitcase Marches
3x20L+20R

Thursday 6/27
Block or Hang Snatch
85-90%/1×5
Front or Back Squat – must stand in 1 second
X/1×10
Front or Back Thruster (same bar placement as squat; use 50-60% of squat weight; hold for 2-3 seconds overhead)
X/2×10
Seated Box Jump
10 sets x3

AOIII Week 6
We are now transitioning into the isometric phase of our training. As you can see we have pauses in specific positions for our main exercises every day. For paused squats, you are NOT sitting relaxed in the bottom. You must stop yourself around parallel and maintain tension for the duration of the hold. Squats will be superset with a paused jump squats and vertical hops (make sure to BOUNCE every hop). Focus on generating as much upward momentum on everything.

Sunday 6/23
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
Box Push
3x15s

Monday 6/24
Barbell Press in Split Jerk Position – moderate tempo
3 sets x5
Hang Clean (7 second pause in hang) + Jerk (7 second pause in split)
70-80%/1+1×7
Front or Back Squat (5 second pause in squat)
X/3×5
Paused Jump Squats (5 seconds in squat)
5 sets x3
Vertical Hops
5 sets x5

Tuesday 6/25
Muscle Snatch + Overhead Squat (5 second pause in squat)
X/3+3×5
Clean Pull + Clean Pull 1” off ground (5 second pause)
90%+/1+1×5
Turkish Get Ups
10/Side
DB Rows – pause at top
3x5L+5R

Wednesday 6/26
Snatch Pull + Snatch Pull 1” off Ground (5 second pause)
90%+/1+1×5
High Hang Power Snatch (5 second pause in hang)
50-60%/1×5
Barbell Press in Split Jerk Position – moderate tempo
3 sets x5
Paused Jerk (5 seconds in dip + 5 seconds in split)
X/1×10
Suitcase Marches
3x20L+20R

Thursday 6/27
Above Knee Snatch (5 second pause) + Below Knee Snatch (5 second pause) + Snatch 1” off ground (5 seconds pause)
70%/1+1+1×5
Front or Back Squat (5 second pause)
X/3×5
Paused Jump Squats (5 seconds)
5 sets x1
Vertical Hops
5 sets x5