Barbell Programming 12/1-12/5

Week 4
Moving forward the next few weeks of training we are going to increase the intensity by taking some reps away or making the exercises easier (no longer standing off plates). The accessory work is still very important so do not neglect doing it at each practice. We are also introducing some jumping back into training this week. The most important thing is that you put maximum effort/speed into each jump and REST. You cannot produce maximal force if you do not rest 2-4 minutes between sets.

Sunday 12/1
3 sets
Russian Step ups
5 reps/side
Staggered Stance Romanian Deadlift
5 reps/side

Clean + Squat + Jerk
X/1+1+3×3
X/1+3+1×3
Single Arm Plank
6 sets/side

Clean Pull + Below Knee Clean Pull
X/1+2×5
Seated Vertical Jump – focus on maximum height
5 sets x 3 reps

Monday 12/2
3 sets:
Calf Raises in Squat – barefoot; slow eccentric; explore all angles
10 reps
DB Prone Row on Bench
10 reps

Snatch + Below Knee Snatch (pause 3 seconds at bottom in all snatches) + Overhead Squat (pause 3 seconds in OHS)
X/1+1+2×3
X/1+2+1×3

Snatch Pull + Below Knee Snatch Pull
X/1+2×5
Jumping Good Mornings – focus on maximum height
5 sets x 3 reps

Front Squat + Jerk
X/5+1×3
Suitcase Marches
3 sets x 30 seconds/side

Tuesday 12/3
3 sets
Russian Step ups
5 reps/side
Staggered Stance Romanian Deadlift
5 reps/side

Clean + Squat + Jerk
X/1+1+3×3
X/1+3+1×3
Single Arm Plank
6 sets/side

Clean Pull + Below Knee Clean Pull
X/1+2×5
Seated Vertical Jump – focus on maximum height
5 sets x 2 reps

3 sets
Assisted Pullups
10-15 reps
Good Mornings – RPE 5
10 reps

Wednesday 12/4
3 sets:
Calf Raises in Squat – barefoot; slow eccentric; explore all angles
10 reps
DB Prone Row on Bench
10 reps

Snatch + Below Knee Snatch (pause 3 seconds at bottom in all snatches) + Overhead Squat (pause 3 seconds in OHS)
X/1+1+2×3
X/1+2+1×3

Snatch Pull + Below Knee Snatch Pull
X/1+2×5
Jumping Good Mornings – focus on maximum height each jump
5 sets x 2 reps

Front Squat + Jerk
X/5+1×3
Suitcase Marches
3 sets x 30 seconds/side

Thursday 12/5
3 sets:
Calf Raises in Squat – barefoot; slow eccentric; explore all angles
10 reps
Side Bridges
5 reps/side
Glute Bridges
5 reps

Back Squat
X/5×5 increasing; complete within 8 seconds or go down in weight
Seated Vertical Jumps
5 sets x 3 reps

80% of today/AMRAP in 20 seconds x2
If you cannot do 12+ reps, go down. Rest 5-8 minutes between sets.

3 sets
Assisted Pullups
10-15 reps
Good Mornings – RPE 5
10 reps