BarBell WOD Warm Up, Movement Prep and Static Stretch

Dynamic Warm Up: 2 Sets, 10 Yrds Each
Knee Pulls, Toe Pulls, Quad Pulls, Scissor Kicks, Lateral Lunge, Scorpion

Movement Prep:
Mini Band Glute Activation Circuit – 1×10
Band Assisted Hip Flexor – Stretch 60 Sec Each Leg
Band Pull Apart – 3 x 10

Static Stretch: Stretch and hold 60 Sec
Hamstrings, Hip Flexors, Priiformis, Quadriceps, Tris, Groin, Chest

MUST HAVE MADE 4/5 ATTEMPTS ON EACH LIFT SUCCESSFULLY EACH WEEK TO
INCREASE THE WEIGHT THE FOLLOWING WEEK

Cycle #7 Day 1

No Hook Grip, No Feet Snatch
Work at 60% of your 1RM Snatch for 4 Sets of 2 Reps (4×2)
Target 10lbs increase / week if work sets are above 220lbs
Target 5lbs increase / week if work sets are below 220lbs
*Feet Start in the catch positon – Your feet don’t move during the movement – No hook grip with your hands – Exercise is intended to help create a straighter bar path and to emphasize the finish
https://www.youtube.com/watch?v=qsT8GP4HD_g

Clean from the Blocks
Work at 70% of your 1RM Clean & Jerk for 4 Sets of 2 Reps (4×2)
Target 10lbs increase / week if work sets are above 245lbs
Target 5lbs increase / week if work sets are below 245lbs
*Use blocks that start the barbell just below or at the knee

https://www.youtube.com/watch?v=7Lwv7ZbjJoI

Back Squat
A) Work to 70% of your 1RM Back Squat for 1 Set of 5 Reps (1×5)
B) Decrease weight for Drop Sets; 3 Sets of 5 Reps (3×5)
*For Drop Sets 3×5, decrease weight by 30lbs if A) is above 400lbs and by 20lbs if below 400lbs
Target 20lbs increase / week if work sets are above 400lbs
Target 10lbs increase / week if work sets are below 400lbs

Stiff Leg Deadlift
Work at 65% of your 1RM Deadlift for 4 Sets of 6 Reps (4×6)
Target 10lbs increase / week if work sets are above 220lbs
Target 5lbs increase / week if work sets are below 220lbs
*Clean Grip – Maintain same slight knee bend throughout the entire movement – Push the Hips Back – Keep Straight Lumbar Curve – Feel the Stretch in your Hamstrings – Raise Quickly, Bringing your Hips to the Bar
https://www.youtube.com/watch?v=yOP3Ptp_wm0

 

Cycle #7 Day 2

Power Clean
Work at 70% of your 1RM Clean & Jerk for 5 Sets of 1 Rep (5×1)
Target 10lbs increase / week if work sets are above 240lbs
Target 5lbs increase / week if work sets are below 240lbs

Split Jerk from the Blocks
Work at 80% of your 1RM Clean & Jerk for 4 Sets of 2 Reps (4×2)
Target 10lbs increase / week if work sets are above 240lbs
Target 5lbs increase / week if work sets are below 240lbs

Front Squat
Work at 80% of your 1RM Front Squat for 3 Sets of 3 Reps (3×3)
Target 10lbs increase / week if work sets are above 265lbs
Target 5lbs increase / week if work sets are below 265lbs

Cycle #7 Day 3

Power Snatch + Hang Snatch
Work at 60% of your 1RM Snatch for 4 Sets of 1 Power Snatch and 2 Hang Snatch (4×1+2)
Target 10lbs increase / week if work sets are above 220lbs
Target 5lbs increase / week if work sets are below 220lbs

Back Squat
Work at 80% of your 1RM Back Squat for 4 Sets of 3 Reps (4×3)
Target 20lbs increase / week if work sets are above 400lbs
Target 10lbs increase / week if work sets are below 400lbs

Strict Press + Bent Over Row
Work at 50% of 1RM Clean & Jerk for the Press and 65% of your 1RM Snatch for the Row for 4 Sets of 3 Strict Press and 8 Bent Over Row (4×3+8)
Target 10lbs increase / week if work sets are above 220lbs
Target 5lbs increase / week if work sets are below 220lbs

Cycle #7 Day 4

Snatch
Week 1: Work to 80% of your 1RM Snatch for 3 Sets of 3 Reps (3×3)
Week 2: Work to 85% of your 1RM Snatch for 4 Sets of 2 Reps (4×2)
Week 3: Work to 90% of your 1RM Snatch for 5 Sets of 1 Rep (5×1)
Week 4: Work to 95% of your 1RM Snatch for 3 Sets of 1 Rep (3×1)

Front Squat
Work at 65% of your 1RM Front Squat for 4 Sets of 3 Reps (4×3)
Target 20lbs increase / week if work sets are above 265lbs
Target 10lbs increase / week if work sets are below 265lbs

Barbell Step Ups
Work at 50% of your 1RM Clean & Jerk for 4 Set of 8 Each Leg (4×8+8)
Target 10lbs increase / week if work sets are above 220lbs
Target 5lbs increase / week if work sets are below 220lbs
*Back Rack BarBell