Barbell Programming 11/24 through 11/28

Week 3
The goal this week is to take away some reps to allow us to go heavier on some of these complexes. Next week we will shift the focus to practicing the lifts more but we will still utilize a lot of complexes and accessory work to address positions and build muscle.

Sunday 11/24
3 sets
Side bridges – hold 3 seconds
10 reps/side
Glute Bridges – hold 3 seconds
10 reps
Calf Raises in Squat – barefoot; slow eccentric; explore all angles
10-15 reps

Heel Off Plate Snatch Pull (Floor + 1” + Below Knee + Hip); pause at each position 3 seconds
X/1+1+1+1×5
Single Arm Forearm Plank

Snatch (Hip + Below Knee Cap + Floor); pause 3 seconds each position
X/1+1+1×5
Lateral Lunge
5 reps/Side

Monday 11/25
3 sets
Staggered Stance Romanian Deadlift
10 reps/leg
Russian Step Up – pause 3 seconds at top
10 reps/leg

Heel Off Plate Clean Pull (Floor + 1” + Below Knee + Hip); pause at each position 3 seconds
X/1+1+1+1×5
Dual KB Front Rack Split Stance Hold
30 seconds/leg

Power Clean + Hang Clean Below Knee + Jerk
X/1+2+1×5
Pallof Squat; tempo 3-3-3-1
5 reps/Side

5 sets
Assisted Pullups
10-15 reps
Behind Neck Press in Split + Jerk
5+5

Tuesday 11/26
3 sets
Landmine Press
5 reps/angle
Landmine Row
5 reps/angle

Hang Muscle Snatch + Snatch Grip Press + Segmented OHS (Quarter+Half+Full+Half+Quarter)
X/3+3+1×5
Single Arm Forearm Plank

Heel Off Plate Snatch Pull (Floor + 1” + Below Knee + Hip); pause at each position 3 seconds
X/1+1+1+1×5

Snatch (Hip + Below Knee Cap + Floor); pause 3 seconds each position
X/1+1+1×5
Lateral Lunge
5 reps/Side

Wednesday 11/27
3 sets:
Calf Raises in Squat – barefoot; slow eccentric; explore all angles
10 reps
Side Bridges
10 reps/side
Glute Bridges
10 reps

Back Squat; tempo 3-0-X-1
X/5×7 – increasing to RPE 8
X/20×1 – back off set; RPE 5

5 sets
Snatch Grip Upright Row
10 reps
Rower Hamstring Curls; tempo 2-1-2-1
10 reps

5 sets
Assisted Pullups
10-15 reps
Behind Neck Press in Split
10 reps

Thursday 11/28
Off