Barbell Workouts 7/21 through 7/28


Brooklyn Barbell/World Master’s Week 10
We are going to dial the intensity back some this week since we pushed pretty hard the last two weeks, regardless if you are going to do the mock meet on 7/28. This week should be pretty easy compared to the previous ones and if not, dial back the intensity further than what is prescribed.

Sunday 7/21
Clean + Jerk
80%/1+1×5
Clean Pull
80%/3×3
Front or Back Squat
Max reps in 3 seconds x3 sets

Monday 7/22
Jumping Overhead Squat
Bar/5×3
High Pull + Muscle Snatch + Overhead Squat
X/3+1+1×3
Muscle Snatch + Snatch Balance + Overhead Squat
X/2+2+2×5
Barbell Row + Muscle Clean + Squat + Jerk
X/3+1+1+3×5
Behind Neck Press
X/5×3
Vertical Jump; rest 2-3 minutes between sets
3 sets x3

Tuesday 7/23
Snatch
80%/1×5
Snatch Pull
80%/3×3
Front or Back Squat
Max reps in 3 seconds x5 sets

Wednesday 7/24
Jumping Overhead Squat
Bar/5×3
High Pull + Muscle Snatch + Overhead Squat
X/3+1+1×3
Muscle Snatch + Snatch Balance + Overhead Squat
X/2+2+2×4
Barbell Row + Muscle Clean + Squat + Jerk
X/3+1+1+3×5
Behind Neck Press
X/5×3
Vertical Jump; rest 2-3 minutes between sets
3 sets x3

Thursday 7/25
Snatch
80-85%/1×3
Clean + Jerk
75-80%/1+1×3
Front or Back Squat
Max reps in 3 seconds x3 sets

Sunday 7/28
Mock Meet

AOIII Week 10
We’re lowering the volume on the classic lifts a little and increasing the sets on strength work. Do not rush your warmups for all exercises. 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 7/21
Block Snatch
70-80%/2×5
Block Snatch Pull
90%/3×3
Dumbbell Rows
3x5L+5R
Box Push
3x10s

Monday 7/22
Block or Hang Clean + Jerk
85-90%/1+1×3
Front or Back Squat
Max reps in 5 seconds x5 sets
Front or Back Thruster (same bar placement as squat; use 50-60% of squat weight; hold for 2-3 seconds overhead)
X/3×5
Seated Box Jump
5 sets x3

Tuesday 7/23
Block or Hang Snatch
70-80%/2×5
Block Snatch Pull
100%+/3×5
Turkish Get Ups
10/Side
DB Rows
3x5L+5R

Wednesday 7/24
Barbell Press in Split Jerk Position – moderate tempo; focus on finding good position for the jerk
5 sets x5
Block or Hang Clean
70-80%/2×5
Block Clean Pull
100%+/3×5
Block Jerk
X/1×7-10
Suitcase Marches
3x20L+20R

Thursday 7/25
Block Snatch
85-90%/1×3
Front or Back Squat
Max reps in 5 seconds x5 sets
Front or Back Thruster (same bar placement as squat; use 50-60% of squat weight; hold for 2-3 seconds overhead)
X/3×5
Seated Box Jump
5 sets x3

Sunday 7/28
Mock Meet