Barbell Programming Week of 8/4


Brooklyn Barbell/World Master’s Week 12
This is the last week of high intensity lifts we’re going to do prior to resting up for the competitions the following week. That said, your goal is not to haphazardly attempt PR attempts and miss but to continue to build consistency and rehearse for competition.

Sunday 8/4
Snatch
90%+/1×3
Snatch Pull
90% of today/3×3
Front or Back Squat
Max Reps in 5 seconds x 4 sets

Monday 8/5
Jumping Overhead Squat
Bar/5×3
High Pull + Tall 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

Tuesday 8/6
Clean + Jerk
90%+/1+1×3
Clean Pull
90% of today/3×5

Wednesday 8/7
Jumping Overhead Squat
Bar/5×3
High Pull + Tall 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 8/8
Snatch
90%+/1×3
Snatch Pull
90% of today/3×3
Front or Back Squat
Max Reps in 20 seconds x 1 set

AOIII Week 12
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 8/4
Snatch
90%+/1×3
Snatch Pull
90% of today/3×3
Front or Back Squat
Max reps in 5 seconds x3 sets

Monday 8/5
Jumping Overhead Squat
Bar/5×3
High Pull + Tall 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

Tuesday 8/6
Clean + Jerk
90%+/1+1×3
Clean Pull
90% of Today/3×3
Front or Back Squat
Max reps in 5 seconds x5 sets

Wednesday 8/7
Jumping Overhead Squat
Bar/5×3
High Pull + Tall 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 8/8
Snatch
90%+/1×3
Snatch Pull
90% of today/3×3
Front or Back Squat
Max reps in 15 seconds x3