Barbell Programming 12/8-12/12

Our goal is to improve upon what we did last week where possible. Even if your final weights do not end up being heavier, you can still make progress by lifting different weights in the prior sets.

Sunday 12/8
3 sets:
Calf Raises in Squat – barefoot; slow eccentric; explore all angles
10 reps
DB Prone Row on Bench
10 reps

Muscle Snatch + Push Press + Overhead Squat
X/3+3+3×3

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+2×3
Jumping Good Mornings – focus on maximum height each jump
3 sets x 2 reps

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

Monday 12/9
3 sets
Dynamic Russian Step ups
5 reps/side
Staggered Stance Romanian Deadlift
5 reps/side

Muscle Clean + Front Squat + Push Press + Jerk
X/3+3+1+1×3

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+2×7
Seated Vertical Jump – focus on maximum height
7 sets x 2 reps

Tuesday 12/10
3 sets:
Calf Raises in Squat
10 reps
DB Prone Row on Bench
10 reps

Muscle Snatch + Push Press + Overhead Squat
X/3+3+3×3

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
X/1+1+5

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

Wednesday 12/11
3 sets
Dynamic Russian Step ups
5 reps/side
Staggered Stance Romanian Deadlift
5 reps/side

Muscle Clean + Front Squat + Push Press + Jerk
X/3+3+1+1×3

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+2×7
Seated Vertical Jump – focus on maximum height
7 sets x 2 reps

Thursday 12/12
3 sets:
Calf Raises in Squat
10 reps
Side Bridges
5 reps/side
Glute Bridges
5 reps

Back Squat
X/3×7; complete within 5 seconds or go down in weight
Seated Vertical Jumps
7 sets x 2 reps

60-80% of today/AMRAP in 15 seconds x2
If you cannot do 8+ reps, go down. Rest 5-8 minutes between sets.

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