Barbell Programming 9/8-9/12

AOIII Week 16
Meet week! Do not overdo it at any workout, walk out fresh and strong each day. Sometimes it may be better to rest than to train.

Sunday 9/8
Snatch
Clean + Jerk
Accessory of choice

Monday 9/8
Snatch
Clean + Jerk
Accessory of choice

Tuesday 9/10
Snatch
Clean + Jerk
Accessory of choice

Wednesday 9/11
Snatch
Clean + Jerk
Accessory of choice

Thursday 9/12
Snatch
Clean + Jerk
Accessory of choice

Kilos & Giving/American Masters Week 6
A final push in volume and intensity before we switch gears into the next aspect of training. If the intensity on the classic lifts are not there, stay on the lighter end. Pulls are placed back into weekly training and Thursday becomes reserved only for squatting.

Sunday 9/8
Muscle Snatch + Overhead Squat
X/5+5×5
Power Snatch + Hang Power Snatch
60-65%/1+3×5
Snatch Pull
75%/3, 85%/3, 95%/3, 105%/3
Kettlebell Swing
X/20×3
Dual DB/KB Overhead Carries
3×30 seconds

Monday 9/9
Clean + Hang Clean
80-90%/1+2×3
Clean Pull
90-100%/3×3
Rack Jerk
X/5×5
Ring Rows
4×15
Jump Squats
15-25kg/10×3

Tuesday 9/10
Muscle Snatch + Overhead Squat
X/5+5×5
Snatch + Hang Snatch
80-90%/1+2×3
Snatch Pull
90-100%/3×3
Dual DB/KB Overhead Carries
3×30 seconds

Wednesday 9/11
Clean + Hang Clean
80-90%/1+2×3
Clean Pull
90-100%/3×3
Rack Jerk
X/5×5
Ring Rows
4×15
Jump Squats
15-25kg/10×3

Thursday 9/12
Behind Neck Thruster – hold overhead 1-2 seconds
X/3×7
Back Squat
X/3×7
Thruster – hold overhead 1-2 seconds
X/3×7
Front Squat
X/3×7