Barbell Programming 12/15-12/19

Sunday 12/15
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
Single Arm Plank
3 sets/side

Clean + Squat + Jerk
X/1+1+3×3
X/1+3+1×3
X/1+1+1×3

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

Monday 12/16
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+2+1×3
X/1+1+2×3

Snatch (pause 3 seconds in bottom)
X/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

Tuesday 12/17
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
Single Arm Plank
3 sets/side

Clean + Squat + Jerk
X/1+1+3×3
X/1+3+1×3
X/1+1+1×3

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 12/18
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+2+1×3
X/1+1+2×3

Snatch (pause 3 seconds in bottom)
X/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 12/19
3 sets:
Calf Raises in Squat
10 reps
Side Bridges
5 reps/side
Glute Bridges
5 reps

Back Squat
X/2×10; complete in 4 seconds or go down in weight
Seated Vertical Jumps
10 sets x 1 reps

60-80% of today/AMRAP in 10 seconds x2
If you cannot do 6 reps, go down. Rest 5-8 minutes between sets.

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