Barbell Programming Week of 8/18

AOIII Week 13
We are going to dial the intensity back this week since we pushed pretty hard the last two weeks. This week should be very easy compared to the previous ones and if not, dial back the intensity further than what is prescribed. Do not go up if you feel good.

Sunday 8/18
Off – competition at Brooklyn Barbell

Monday 8/19
Clean + Jerk
70-80%/1+1×5
Clean Pull
80%/3×5
Front or Back Squat
80% of C+J/4×4

Tuesday 8/20
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

Wednesday 8/21
Snatch
70-75%/2×5
Snatch Pull
80%/3×3
Rack Jerk
X/3×5
Turkish Get Ups
10 reps/side

Thursday 8/22
Snatch
80-85%/1×5
Clean + Jerk
75-80%/1+1×5
Front or Back Squat
80% of C+J/4×4

Kilos & Giving Week 3
We are placing more of an emphasis on strength work for the next 4 weeks, therefore the volume and intensity on classic lifts will be going down. Because you have fewer sets, make sure that you still execute them as perfectly as possible. The volume is going to increase significantly on Thursdays, make sure you get adequate rest after these workouts. I suggest being in a caloric surplus for the next few weeks as well.

Sunday 8/18
Off – competition at Brooklyn Barbell

Monday 8/19
Muscle Snatch + Overhead Squat
X/5+5×5
Power Snatch + Hang Snatch
70-75%/1+3×5
Snatch Push Press + Overhead Squat
X/3+3×5
Snatch Grip Row
X/10×3
Jump Squats
15-25kg/10×3

Tuesday 8/20
Muscle Clean + Press
X/5×5
Power Clean + Hang Clean
70-75%/1+2×3
Rack Jerk
X/3×7
Dual DB/KB Overhead Carries
3×30 seconds

Wednesday 8/21
Muscle Snatch + Overhead Squat
X/5+5×5
Power Snatch + Hang Snatch
70-75%/1+3×5
Snatch Push Press + Overhead Squat
X/3+3×5
Snatch Grip Row
X/10×3
Jump Squats
15-25kg/10×3

Thursday 8/22
Block Snatch Pull
X/3×5
Block Clean Pull
X/3×5
Behind Neck Thruster – hold overhead 1-2 seconds
X/3×7
Back squat
X/3×7