Barbell Week of 8/25

AOIII Week 14
The volume is going to increase for this week, the goal being a final volume push prior to tapering for AOIII. Tuesday as a rest day may be better than coming in if that means you can get to bed earlier and sleep longer.

Sunday 8/25
Clean + Jerk waves
(1+2/2+1/1+1)x3
Back Squat
100% of today/3×5

Monday 8/26
Snatch waves
(2-2-1)x5
Snatch Pull
100% of today/3×5
Rack Jerk
X/3×7

Tuesday 8/27 – active recovery; bar only
Jumping Overhead Squat
Bar/5×3
Tall Snatch + Snatch Balance
X/3+3×4
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

Wednesday 8/28
Snatch waves
(2-2-1)x5
Snatch Pull
100% of today/3×5
Rack Jerk
X/3×7

Thursday 8/29
Clean + Jerk waves
(1+2/2+1/1+1)x4
Back Squat
110% of today/3×5

Training to November Week 4
The emphasis is Thursday’s strength work this week. The volume increases sharply so we want to be prepared to train and recover from that workout. The goal on the classic lifts is to get quality reps in and refining technique, hence the lower percentages than the last few weeks.

Sunday 8/25
Muscle Snatch + Overhead Squat
X/5+5×5
Power Snatch + Hang Snatch
65-70%/1+3×5
Snatch Push Press + Overhead Squat
X/3+3×5
Dual DB/KB Overhead Carries
3×30 seconds

Monday 8/26
Muscle Clean + Press
X/5×5
Power Clean + Hang Clean
70-75%/1+2×5
Rack Jerk
X/5×7
Jump Squats
15-25kg/10×3
Kettlebell Swing
X/10×3

Tuesday 8/27
Muscle Snatch + Overhead Squat
X/5+5×5
Snatch + Hang Snatch
70-75%/1+3×5
Snatch Push Press + Overhead Squat
X/3+3×5
Dual DB/KB Overhead Carries
3×30 seconds

Wednesday 8/28
Muscle Clean + Press
X/5×5
Clean + Hang Clean
70-75%/1+2×5
Rack Jerk
X/5×7
Jump Squats
15-25kg/10×3
Kettlebell Swing
X/10×3

Thursday 8/29
Block Snatch Pull
X/3×7
Block Clean Pull
X/3×7
Behind Neck Thruster – hold overhead 1-2 seconds
X/5×7
Back squat
X/5×7