Barbell 7/7 through 7/11

Brooklyn Barbell/World Masters Week 8
This is our first week of five training towards the competitions. There will be no more fatigue accumulation; you should not feel “worked” at the end of practice. If you do, you will leave your best lifts in training. Our high intensity days will become Sunday/Tuesday/Thursday for the next few weeks. Monday and Wednesday will become the lighter workouts. The focus is on PRACTICE WITH INTENT. Intensity should be very low (50-60%) so as to not interfere with the following workouts. It may be good just to come in, do accessory and empty bar work, then leave rather than stay the full practice time on those days.

Sunday 7/7
Snatch
85%/1×3
Block Jerk
85%/1×3
Front or Back Squat
Max reps x 7 seconds x3 sets

Monday 7/8
Tall Snatch + Duck Walk forwards/backwards
Bar/1+1×3
Tall Snatch + Duck Hops forwards/backwards
Bar/1+1×3
Muscle Snatch + Tall Snatch
X/1+1×4
Barbell Row + Muscle Clean + Squat + Push Press
X/3+1+1+3×3
Muscle Clean + Tall Clean + Jerk
X/1+1+1×5
Standing Broad Jumps – use tape measure; rest 2-3 minutes between sets
5 sets x1

Tuesday 7/9
Snatch
85%/1×3
Power Snatch
75%/1×3
Front or Back Squat
Max reps x 7 seconds x3 sets

Wednesday 7/10
Tall Snatch + Duck Walk forwards/backwards
Bar/1+1×3
Tall Snatch + Duck Hops forwards/backwards
Bar/1+1×3
Muscle Snatch + Tall Snatch
X/1+1×4
Barbell Row + Muscle Clean + Squat + Push Press
X/3+1+1+3×3
Muscle Clean + Tall Clean + Jerk
X/1+1+1×5
Standing Broad Jumps – use tape measure; rest 2-3 minutes between sets
5 sets x1

Thursday 7/11
Clean + Jerk
85%/1×3
Power Clean + Jerk
75%/1+1×3
Front or Back Squat
Max reps x 7 seconds x3 sets

AOIII Week 8
Our final week of isometric work will be pretty different from the previous. You will superset your static pulls with a dynamic lift. The intent here is that the snatch, clean, or jerk will become easier after pulling/pushing against an immoveable object. There is a good chance you will feel pretty recovered by the end of this week compared to the last several.

Sunday 7/7
Mid-Thigh Static Pull
5 sets x5 seconds
Floor or Hang Snatch
70-80%/1×5
Kettlebell Swings
3 sets x10
DB Rows – pause at top
3 sets x10L + 10R

Monday 7/8
Mid-Thigh Static Pull
5 sets x5 seconds
Floor or Hang Clean + Jerk
70-80%/1+1×5
Front or Back Squat (5 second pause)
X/2×3
Pause Jump Squats (5 second pause)
3 sets x3
Vertical Hops
3 sets x5

Tuesday 7/9
Mid-Thigh Static Pull
5 sets x5 seconds
Floor or Hang Snatch
70-80%/1×5
Barbell Press in Split Jerk Position – moderate tempo
5 sets x5

Wednesday 7/10
Mid-Thigh Static Pull
5 sets x5 seconds
Clean Pull
90%+/1×5
Static Jerk Drive
7 sets x5 seconds
Jerk
X/1×7

Thursday 7/11
Mid-Thigh Static Pull
5 sets x5 seconds
Floor or Hang Snatch
70-80%/1×5
Front or Back Squat (5 second pause)
X/2×3
Pause Jump Squats (5 second pause)
3 sets x3
Vertical Hops
3 sets x5