Barbell Programming Week of 8/11

Brooklyn Barbell/World Master’s Week 13
This week’s training will be very open with the weights and sets, the goal is to rehearse and practice for the upcoming competition. Don’t go too heavy, don’t do too many reps; walk out of the gym fresh.

Sunday 8/11
Snatch
Practice warmup
Clean + Jerk
Practice warmup
Squat or Pull

Monday 8/12
Snatch
Practice warmup
Clean + Jerk
Practice warmup
Squat or Pull

Tuesday 8/13
Snatch
Practice warmup
Clean + Jerk
Practice warmup
Squat or Pull

Wednesday 8/14
Snatch
Practice warmup
Clean + Jerk
Practice warmup
Squat or Pull

Thursday 8/15
Snatch
Practice warmup
Clean + Jerk
Practice warmup
Squat or Pull

AOIII Week 13
We are increasing the volume slightly this week and pushing the intensity more if you can tolerate it. The focus is still on making all the lifts that you can so do not arbitrarily go up in weight because it is a heavy day.

Sunday 8/11
Snatch Waves
(3-2-1)x3
Snatch Pull
105% of today/3×3
Front or Back Squat
Max reps x 7 seconds x3 sets

Monday 8/12
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
Broad Jump; rest 2-3 minutes between sets
3 sets x3

Tuesday 8/13
Clean + Jerk Waves
(1+2/2+1/1+1)x4
Clean Pull
100% of today/3×3
Front or Back Squat
Max reps x 7 seconds x3 sets

Wednesday 8/14
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
Broad Jump; rest 2-3 minutes between sets
3 sets x3

Thursday 8/15
Snatch
(3-2-1)x3
Block Jerk
X/2×5
Back Squat (9-10 rep target)
Max reps x 15 seconds x2 sets