Barbell Programming 12/22-12/29

Training will be sparse due to the holiday this week and next. At the moment we are going to ease up on the pedal to prepare for the mock meet. There should be time at the end of class for stretching, foam rolling, and ab work.

For those not attending you may go heavier on everything.

Sunday 12/22
3 sets
Russian Step ups
5 reps/side
Staggered Stance Romanian Deadlift
5 reps/side

Snatch
technique/1-3×10
Clean + Jerk
technique/1+1×10
Squat – tempo 3-0-3-1
60% of Clean/3×2
75%/3
90%/3×2

Monday 12/23
3 sets:
Calf Raises in Squat – barefoot; slow eccentric; explore all angles
10 reps
Side Bridges
10 reps/side
Glute Bridges
10 reps

Snatch
technique/1-3×10
Clean + Jerk
technique/1+1×10
Squat – tempo 3-0-3-1
60% of Clean/3×2
80%/3
100%/3×2

Tuesday 12/24
Off
Wednesday 12/25
Off

Thursday 12/26
3 sets:
Calf Raises in Squat – barefoot; slow eccentric; explore all angles
10 reps
Side Bridges
10 reps/side
Glute Bridges
10 reps

Snatch
technique/1-2×10
Clean + Jerk
technique/1+1×10
Squat – tempo 3-0-3-1
60% of Clean/3×2
80%/3
100%/3×2

Sunday 12/29
Mock Meet