Barbell 6/30-7/4

Brooklyn Barbell/Master’s World Week Week 7
This is a deload week and we are changing the pace as we have in the past. There are no written percentages but the goal is to keep the volume and intensity relatively low this week. Your goal is to get out of practice early where possible.

Sunday 6/30
Muscle Clean + Press
X/3×5
Tall Clean + Jerk
X/3+3×5
Ring Rows
5 sets x10
Box push
5 sets x10 seconds

Monday 7/1
Close Grip Snatch
X/3×3, X/1×5
Snatch Grip Deadlift (no hook, no straps)
X/3×5
Bench Press
X/5×5
Walking Lunges (DB/KB at sides)
5 sets x 5L+5R

Tuesday 7/2
Muscle Clean + Press
X/3×5
Tall Clean + Jerk
X/3+3×5
Sumo KB Deadlifts
5 sets x5
Barbell Row
5 sets x5

Wednesday 7/3
Snatch High Pull + Power Snatch + Snatch
X/1+1+1×7
Snatch Push Press + Overhead Squat – 5 second pause in squat
X/3+3×5
Bench Press
X/5×5
Walking Lunges (DB/KB at sides)
5 sets x 5L+5R

Thursday 7/4
Off

AOIII Week 7
This week 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 6/30
Hang Clean (5 second pause in hang) + Jerk (5 second pause in split)
70%/1+1×7
Clean Pull + Clean Pull 1” off ground (5 second pause)
90%/1+2×5
Box Push
4×10 seconds
Dumbbell Rows – pause at top
4x5L+5R

Monday 7/1
Hang Snatch (5 second pause in hang)
70-75%/3×5
Front or Back Squat (5 second pause)
X/2×5
Paused Jump Squats (5 seconds in squat)
5 sets x3
Vertical Hops
5 sets x5
Barbell Press in Split
5 sets x5

Tuesday 7/2
Muscle Clean + Press
X/3×5
Hang Clean (5 second pause) + Jerk (5 second pause in split)
70-75%/1+1×5
Clean Pull + Clean Pull 1” off Ground (5 second pause)
90%+/1+2×5
Dumbbell Rows – pause at top
3x5L+5R

Wednesday 7/3
Snatch Pull + Snatch Pull 1” off ground (10 second pause)
85%+/1+1×5
Hang Power Snatch (5 second pause)
50-60%/1×5
Pause Jerk (5 seconds in dip + 5 seconds in split)
X/2×5
Front or Back Squat (7 second pause)
X/2×3
Pause Jump Squats (5 second pause)
3 sets x3
Vertical Hops
3 sets x5

Thursday 7/4
Off