Generation Barbell Club

Week 6

Training A

• Clean & Jerk - 63% x 3, 73% x 2, 78% x 1, 83% x 1 x 3

• Snatch - 65% x 2, 70% x 2, 75% x 1 x 3

• Mid Thigh Clean Pull + Clean Pull - 85% (2+1), 90% (2+1) x 3 sets

• Back Squat - 63% x 5, 73% x 3, 83% x 2 x 4

Training B

• Jerk - work up to heavy single for day; 80% of that x 1 x 3

• Power snatch - 70% x 3 x 3

• Power clean - 70% x 3 x 3

Week 5

Training A

• Jerk - 60% x 2, 70% x 2, 75% x 2, 80% x 2; 85% x 1 x 3 sets
• Snatch Balance - 60% x 5, 70% x 3, 75% x 3, 80% x 1 x 5 sets
• Mid Thigh Hang Clean - 60% x 5, 70% x 3, 75% x 3, 80% x 1 x 5 sets

Training B

• Snatch - 63% x 3, 73% x 2, 78% x 1, 83% x 1 x 3
• Clean & jerk - 65% x 2, 70% x 2, 75% x 1 x 3
• Mid Thigh Snatch pull + Snatch Pull - 85% x 3, 90% (of snatch) x 3 x 3
• Front squat - 63% x 5, 73% x 3, 83% x 2 x 4

Week 4

Training A

• Snatch - 60% x 2, 70% x 2, 75% x 1, 80% x 1 x 3
• Power Clean + Clean- 65% (of clean) x 2 sets; 70% x 3 sets
• Snatch pull - 90% x 3, 98% x 3 x 3
• Front squat - 70% x 3, 75% x 3, 80% x 3 x 4 sets; follow each set immediately with 3 box jumps

Training B

• Clean & Jerk - 60% x 2, 70% x 2, 75% x 1, 80% x 1 x 3
• Power snatch + snatch - 65% (of snatch) x 2 sets; 70% x 3 sets
• Clean pull - 90% x 3, 98% x 3 x 3
• Back squat - 70% x 3, 75% x 3, 80% x 3 x 4 sets; follow each set immediately with 3 box jumps

Week 3

Training A

• Clean & Jerk - 68% x 2, 73% x 1, 78% x 1 x 3

• Snatch - 63% x 2, 68% x 2, 73% x 1 x 3

• Clean pull - 90% x 3, 95% x 3 x 3

• Back squat - 73% x 3, 78% x 3 x 5; follow each set immediately with 3 box jumps

Training B

• Jerk - heavy single for day; 80% of that x 2 x 3

• Above the Knee Snatch- 65% x 3, 70% x 3 x 3

• Above the Knee Clean - 65% x 3, 70% x 3 x 3

• Strict Pullups - 4 x 5 reps (weighted if applicable)

Week 2

Training A

• Jerk -  work up to heavy single starting at 65% of max; 80% of that x 1 x 3

• 2-position Snatch (floor, mid-thigh) - 65% x 3 sets

• 2-position Clean (floor, mid-thigh) - 65% x 3 sets

• Push Press - 75% x 5 x 4

Training B

• Snatch - 78% x 1 x 3

• Clean & Jerk - 73% x 1 x 3

• Snatch pull - 90% x 3, 95% (of snatch) x 3 x 3

• Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps (32"+)(24"+)

Strength Cycle - Week 1

Training A

• Snatch - 65% x 2, 70% x 2, 75% x 1 x 3

• Clean & jerk - 60% x 2, 65% x 1, 70% x 1 x 3

• Snatch pull - 85% x 3, 90% x 3 x 3

• Front squat - 75% x 3 x 5 - Perform 3 high box jumps after each set

Training B

• Snatch - 60% x 2, 65% x 2, 70% x 1 x 3

• Clean & jerk - 65% x 2, 70% x 2, 75% x 1 x 3

• Clean pull - 85% x 3, 90% x 3 x 3

• Back squat - 75% x 3 x 5 - Perform 3 high box jumps after each set

Next Cycle Begins April 9th

    The next GBC cycle will begin on Tuesday, April 9th. I will post more info about it later next week. The cycle will be on Tuesdays and Thursdays at 6pm and I will only be taking 21 athletes for this cycle. It will be first come, first serve. However, those who are interested in competing in future meets this year will automatically get spots so they can continue to train for meets. Currently, I have 7 lifters who wish to compete in meets this year. That leaves 14 spots open come April 9th. A registration link will be posted on April 1st. Thank you.

Week 8

    This is the final week of the cycle.  Everyone has done REALLY well and I am proud to have worked with each of you.  For this week, go with how you feel on the Snatch and CJ heavy single.  If you hit a PR...awesome!  If not, it is not the end of the world.  Just nail a heavy single for the day and that is it.

    If you are behind in the cycle, I am going to hold 4 make-up sessions on the following days and times:

    Tuesday, March 12th @ 6pm

    Thursday, March 14th @ 6pm

    Tuesday, March 19th @ 6pm

    Thursday, March 21st @ 6pm

    The next cycle will begin on April 9th.  Details on that will be posted towards the end of March.

.....

Week 8 - Training A

• Snatch - 60% x 2, 65% x 2, 70%, 75%, 80%, 85%, 90%, 95%-heavy single
• Back Squat - 65% x 5, 75% x 5, 85% x 5

Week 8 - Training B

• Clean & Jerk - 60% x 2, 65% x 2, 70%, 75%, 80%, 85%, 90%, 95%-heavy single
• Front Squat - 65% x 5, 75% x 5, 85% x 5

Week 7 - Training A

• 3-position Snatch - 60%, 65%, 70%, 75%, 78% x 2 sets
• Snatch - 80%, 85%, 90%
• Back Squat - 60% x 5, 70% x 5, 80% x 5

Week 7 - Training B

• 3-position Clean + Jerk - 60%, 65%, 70%, 75%, 78% x 2 sets
• Clean & Jerk - 80%, 85%, 90%
• Front Squat - 60% x 5, 70% x 5, 80% x 5

Week 6 - Training A

• 3-position Snatch - 60%, 65%, 70%, 75% x 4 sets
• Back Squat - 50% x 8, 60% x 8, 70% x 8
• Snatch Pull - 85% x 3, 90% x 3, 95% x 3, 100% x 2, 103% x 2
• Snatch Balance - 70% x 2, 80%, 85%, 90% x 3 sets

Week 6 - Training B

• 3-position Clean - 60%, 65%, 70%, 75% x 4 sets
• Front Squat - 50% x 8, 60% x 8, 70% x 8
• Clean Pull - 85% x 3, 90% x 3, 95% x 3, 100% x 2, 103% x 2
• Jerk - 60% x 3, 70% x 2, 75% x 2, 80%, 85% x 1 x 3 sets