Barbell Programming 11/3-11/10

Kilos & Giving/American Masters Week 14
Relatively easy week of training for those in preparation for the upcoming competitions. Even those not competing can afford to take some easier training before we transition into our off-season plan. If there is extra time at the end of practice, foam roll and stretch where possible.

Sunday 11/3
Muscle Snatch + Overhead Squat
light/3+3×5
Muscle Clean + Squat + Push Press
light/3+3+3×5
Behind Neck Press
light/7×3
Vertical Jump; rest 2-3 minutes between sets
3 sets x3 reps
Partner Planks
3 sets
Partner Side Planks
3 sets/side

Monday 11/4
Snatch
Warmup rehearsal
Clean + Jerk
Warmup rehearsal

Tuesday 11/5
Muscle Snatch + Overhead Squat
light/3+3×5
Muscle Clean + Squat + Push Press
light/3+3+3×5
Behind Neck Press
light/7×3
Vertical Jump; rest 2-3 minutes between sets
3 sets x3 reps
Partner Planks
3 sets
Partner Side Planks
3 sets/side

Wednesday 11/6
Muscle Snatch + Push Press + Overhead Squat
X/2+2+2×5
Muscle Clean + Squat + Push Press
X/3+1+3×5
Pull to Knee (pause 3 seconds) + Snatch Pull
80%/2+2×5
Rack Jerk
technique/3×7

Thursday 11/7
Snatch
20 empty bar reps
Clean + Jerk
20 empty bar reps
Clean Pull
50%/3×2
70%/3
85%/3×2
Squat – slow tempo
50% of clean/3×2
70%/3
85%/3×2

Sunday 11/10
Kilos & Giving Competition
Off; please come to competition to support those lifting