Barbell Programming 10/13 through 10/17

Kilos & Giving/American Masters Week 11
We’re shifting gears to competition prep work now. Just like we trained at the end of the summer, the focus is on quality of work rather than just numbers. Have no expectations coming into practice, I will help you determine the appropriate training weights for the day.

Sunday 10/13
Jumping Overhead Squat
Bar/5×5
Snatch
20 empty bar reps
50% x 10 minutes
Clean + Jerk
20 empty bar reps
50% x 10 minutes
Snatch Pull
X/3×7

Monday 10/14
Snatch
45 minutes
Rack Jerk
30 minutes
Situps
45 reps
Bent Over DB Rows
4×15

Tuesday 10/15
Jumping Overhead Squat
Bar/5×5
Snatch
30 empty bar reps
50% x 15 minutes
Clean + Jerk
30 empty bar reps
50% x 15 minutes
Snatch Pull
X/3×7

Wednesday 10/16
Clean + Jerk
30 minutes
Snatch Balance
20 minutes
Situps
45 reps
Bent Over DB Rows
4×15

Thursday 10/17
Front Squat – sets across
X/2×10
Back Squat – sets across
X/2×10
Hanging Knee Raises – pause at top
30 reps