Barbell 10/20 through 10/24

Kilos & Giving/American Masters Week 12
This week Monday and Wednesday will be our more intense workouts. This does not necessarily mean work up to a max on snatch and C+J nor your squats; you could emphasize snatch once workout and the C+J the next. If you are doing the mock meet you are definitely not trying to hit maximums. The goal is 30 minutes of solid practice with good weights. Whatever feels appropriate intensity for a lot of sets. I expect you to be able to lift 15 or more sets in half an hour.

If there is extra time at the end of those workouts, spend it cooling down with the barbell (fix your errors), stretching and doing accessory work. You can warmup with complexes such as Pull + Lift or Snatch + Snatch Balance.

Sunday 10/20
Front Squat
X/2×7 – building up to RPE 7
Snatch – RPE 5-6
30 empty bar reps
20 minutes
Clean + Jerk – RPE 5-6
30 empty bar reps
20 minutes
Tuck or V Ups
50-60 reps

Monday 10/21
Snatch – RPE 8
30 minutes
– 5 minute break –
Clean + Jerk – RPE 8
30 minutes

Tuesday 10/22
Front Squat
X/2×5 – building up to RPE 7
X/1×3 – build to RPE 8-8.5
Snatch – RPE 5-6
30 empty bar reps
20 minutes
Clean + Jerk – RPE 5-6
30 empty bar reps
20 minutes
Tuck or V Ups
50-60 reps

Wednesday 10/23
Snatch – RPE 8
30 minutes
– 5 minute break –
Clean + Jerk – RPE 8
30 minutes

Thursday 10/24
Front Squat
X/2×7 – building up to RPE 8
Snatch – RPE 5-6
30 empty bar reps
20 minutes
Clean + Jerk – RPE 5-6
30 empty bar reps
20 minutes
Tuck or V Ups
50-60 reps

Saturday 10/26
Mock Meet – work to opener and second attempts