Barbell Programming 11/10-11/14

Off Season Training Week 1
We have made it through a long year of training and now it is time to rest and repose! There will be a dramatic shift in training intensity and focus for the next few weeks. Our goal right now is to mentally and physically recover, and to prepare for the following year of training by making gains in our mobility, stability, and positions.

You are going to see a lot of supersets with our main and accessory work. This is not meant to be done as fast as possible but to create an active rest and limit our loading in the main lifts. Long term we are going to build up our conditioning in order to handle more workload in the coming year.

Sunday 11/10
Snatch
Heavy Single
Clean + Jerk
Heavy Single

Monday 11/11
Snatch (Hip + Midthigh + Above Kneecap + Below Knee Cap + 1” + Floor); pause 3 seconds each position
X/1+1+1+1+1+1×5
Scap Angels
60 seconds
Glute Bridges – hold 3 seconds at top
10 reps

Heels off Plate Deficit Snatch Deadlift (lift off+BTK+ATK+Thigh+Hip+thigh+ATK+BTK+lift off); return to previous position each rep
X/1×10
Side Plank
30 seconds/side

3 sets
Landmine Press
5 reps/angle
Landmine Row
5 reps/angle
Russian Step Up – pause 3 seconds at top
10 reps/leg

Tuesday 11/12
5 sets

Behind Neck Press in Split + Jerk
light/5+5
Scap Angels
60 seconds
Deadbugs
60 seconds

5 sets

Power Clean + Clean from Below Knee + Jerk
X/1+3+1
Scap Pullups
10-15 reps
Pallof Squat – tempo 3-3-3-1
5 reps/side

7 sets

Heels off Plate Deficit Clean Deadlift (lift off+BTK+ATK+Thigh+Hip+thigh+ATK+BTK+lift off); return to previous position each rep
X/1
Side Plank
30 seconds/side

3 sets
Lateral Lunges
10 reps/side
Floor Bridge Press
10 reps
Pike Assisted Pullups – tempo: 2-2-2-1
5 reps

Wednesday 11/13
5 sets

Hang Muscle Snatch + Segmented Overhead Squat (Quarter+Half+Full+Half+Quarter); return to previous position
X/3+1
Scap Angels
60 seconds
Glute Bridges – hold 3 seconds at top
10 reps

Snatch (Hip + Midthigh + Above Kneecap + Below Knee Cap + 1” + Floor); pause 3 seconds each position
X/1+1+1+1+1+1×5
Pallof Squat; tempo 3-3-3-1
5 reps/side

5 sets

Heels off Plate Deficit Snatch Deadlift (lift off+BTK+ATK+Thigh+Hip+thigh+ATK+BTK+lift off); return to previous position each rep
X/1
Side Plank
30 seconds/side

3 sets
Landmine Press
5 reps/angle
Landmine Row
5 reps/angle
Split Stance Romanian Deadlift
10 reps/leg
Russian Step Up – pause 3 seconds at top
10 reps/leg

Thursday 11/14
10 sets

Back Squat tempo 5-0-X-1
X/3
Deadbugs
30 seconds
Snatch Grip Upright Row
10 reps

5 sets

Squat Complex (narrow+wide); tempo 5-0-X-1
X/5+5
Side Bridges – hold 3 seconds
10 reps/side
Calf Raises in Squat – barefoot; slow eccentric; explore all angles
20 reps

4 sets
Rower Hamstring Curls; tempo 2-2-2-1
10 reps
Pike Assisted Pullups; tempo 2-2-2-1
5 reps
Sumo KB Deadlifts
10 Reps
Behind Neck Press in Split
5 reps