Barbell Workouts 10/6-10/10

Kilos & Giving/American Masters Week 10
First week of transitioning to higher intensity work. Just like previous times, the emphasis is on the quality of your training, not necessarily the quantity! If you cannot perform the desired number of sets or the desired weights, then go down to accomplish the work or move on to the next part.

Sunday 10/6
Snatch Pull
50%/3
70%/3
80%/2
90%/1
Snatch
<80%/3×4
80%/1, 80%/2, 80%/3
Hanging Knee Raises – pause at top 1 second
20 reps
Box Jumps
20 reps

Monday 10/7
Clean Pull (superset with Jerk drills)
50%/3
70%/3
80%/2
90%/1
100%/1
Clean + Jerk
<80%/1+2×5
80-85%/1+1×5
Ring Rows
30 reps
Jump Squats – aim for height
20 reps

Tuesday 10/8
Snatch Pull
50%/3
70%/3
80%/2
90%/2
100%/1
Snatch
<80%/3×5
(85%/1, 85%/2)x3
Hanging Knee Raises – pause at top 1 second
30 reps
KB Swings
3×15

Wednesday 10/9
Clean Pull
50%/3
70%/3
80%/2
90%/2
100%/1
Clean
<80%/3×5
80-90%/2×5
Hanging Knee Raises – pause at top 1 second
20 reps
Broad Jumps
15 reps

Thursday 10/10
Back Squat – across
X/2×5
Front Squat – across
X/1×7
Jerk – across
X/1×5
Hanging Knee Raises – pause at top 1 second
30 reps