BARBELL CLUB

Hi team! I hope you enjoyed the week off!

We are entering the final prep weeks leading up to the RWL Memorial Weightlifting Competition on May 25th.

This cycle will consist of snatches and clean & jerk waves (where you build up to a certain percentage, work down, work back up, etc.). There will be plenty of heavy squats in the 1-3 rep range throughout this cycle (no more hellish tempo or pause squats). Most importantly, we will be attempting heavier single snatches/clean & jerks to build mental confidence to own the competition platform.

Monday/Tuesday:

A) Snatch waves:

70×3, 80×3, 85×2

75×3, 85×2, 90×1

80×2, 90×1, 93×1

Wednesday:

A) clean and jerk waves:

70×3, 80×3, 85×2

75×3, 85×2, 90×1

80×2, 90×1, 93×1

Thursday:

A)Jerk (from rack):

75%x3

80×2

85×1

B) front squat 3×3 @85% 

Sat:

A) Snatch balance:

5×3 @70% of 1rm Snatch

B) 5×1 back squat @90%