NEWS

Hello Team!

Coach here, time for another four week cycle with a primary focus on pulls, pause squats, snatch balance, and jerks.

These will be hard workouts not because of the weights or percentages, but because of the skill development we will be working really hard to acquire. You will be sore, but mostly your brain will be sore from trying to adapt and relearn what you once thought was how to lift optimally *insert evil grin and evil slow rubbing of hands*.

Also I will be running a mock Meet April 27th (Saturday morning) please try your best to clear your morning to participate! This meet is open to all barbell club athletes, this will be an exciting atmosphere to retest maxes and all will give you a feel for how an actual weightlifting meet flows. We will have weigh ins (your weight will not be disclosed if you wish for it not to be.) this is just to give athletes an idea of how to weight in and etc. before competing (this is a weight class sport like wrestling).

Things you will need for meet day:

We will have signs ups and more details soon!

Monday & Tuesday: snatch/jerk/snatch balance

A) 5×2+2 Power Snatch + OHS (3 sec pause in each OHS) @70%

B) 5×2 Split jerk (pause for 3 sec in the dip+3 sec pause in the jerk position) @65%

C) 5×5 snatch Balance @70% of 1rm snatch

Wednesday: pulls/powercleans/front squats

A) 5×3 power clean @65%

B) 5×5 Pause front squat (3 sec pause) @75%

C) 5×3 Romanian deadlift @60% of deadlift

Thursday: getting complex

A) 8x(1+2) Snatch +hang snatch (above knee) @70%

B) 8x(1+3) Clean & Jerk @70%

C) complex:

3×12 strict dips

3×12 push up (weighted if you can)

Sat: Snatch & clean

A) 8×1 Snatch @75%

B) 1×1 Clean and jerk @85%, 2×2 drop set (decrease by 10%)

C) 3×8 back squat (speed, speed, speed!) @75%