Posts By: Brian DeGennaro

Barbell 10/21 through 10/25

Cycle 27 Week 1; 237 Weekly Quota 75 minutes of Cardio Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups Sunday 10/21; 47 Snatch + Hang Snatch; 15 50-65%/1+2×3 70%/1+1×3 Snatch; 3 75%/1×3 Clean… Read more »

Barbell 10/7 through 10/18

Cycle 26 Week 11; 281 Weekly Quota 75 minutes of Cardio Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups Sunday 10/7; 70 Muscle Clean + Front Squat + Jerk; 27 X/3+3+3×3 Power Clean… Read more »

Barbell 9/23 through 10/4

Cycle 26 Week 9; 233 Weekly Quota: 60 minutes of Cardio Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups Sunday 9/23; 29 Power Snatch + Snatch; 20 70-75%/1+1×10 Squat; 9 X/3×3 Monday 9/24;… Read more »

Barbell 9/9 through 9/20

Cycle 26 Week 7; 221 Weekly Quota 90 minutes of Cardio Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups Sunday 9/9; 27 Power Snatch + Snatch; 15 70%/2+1×5 Snatch Pull; 9 80%/3×3 Squat;… Read more »

Barbell 7/15 through 7/26

Cycle 25 Week 3; 330 Weekly Quota 75 minutes of Cardio Overhead Duck Walks and Hops (snatch grip; forwards and backwards) 100 Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups Sunday 7/15; 70… Read more »

Barbell 7/1 through 7/12

Cycle 25 Week 1; 168 Weekly Quota 75 minutes of Cardio 3×3 Jump Squat (no weight; warmup every workout; emphasis on maximum height) Overhead Duck Walks and Hops (snatch grip; forwards and backwards) 100 Back Extensions Single Leg Work (lunges,… Read more »

Barbell 6/3 through 6/14

Cycle 24 Week 3; 220 Weekly Quota 90 minutes of Cardio Overhead Duck Walks and Hops (snatch grip; forwards and backwards) 100 Back Extensions Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight) Ring Rows/Pullups/Pushups Sunday 6/3; 41… Read more »