Barbell Programming 7/28 through 8/1

Brooklyn/World Master’s Week 11
This is a moderate week of training. Our goal is to set ourselves up for better training next week prior to beginning our taper for competitions. We want to keep the volume low this week still; do not take extra attempts outside what is planned.

Sunday 7/28
Mock Meet

Monday
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
Broad Jump; rest 2-3 minutes between sets
3 sets x3

Tuesday
Snatch
80-90%/1×5
Snatch Pull
90%/1×5
Front or Back Squat
Max Reps in 5 seconds x5 sets

Wednesday
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
Broad Jump; rest 2-3 minutes between sets
3 sets x3

Thursday
Clean + Jerk
80-90%/1+1×3
Clean Pull
90%/1×5
Front or Back Squat
Max reps in 15 seconds x2 sets

AOIII Week 11
This week will see a decrease in volume and intensity so we can build back up for the remaining weeks of training into the competition in September.

Sunday
Mock Meet

Monday
Power Snatch
60-70%/2×7
Snatch Pull
85%/3×3
Front or Back Squat
Max reps in 3 seconds x5 sets
Seated Jumps
5 sets x3

Tuesday
Power Clean + Jerk
60-70%/1+3×3
60-70%/2+1×3
Clean Pull
90%/3×3
Behind Neck Press
X/5×5

Wednesday
Snatch
75%/2×7
Snatch Pull
90%/3×3
Front or Back Squat
Max reps in 3 seconds x3 sets
Seated Jumps
3 sets x3

Thursday
Clean + Jerk
80%/2×5
Clean Pull
90%/3×3
Front or Back Squat
Max reps in 10 seconds x3 sets