OUTLAW BARBELL TRAINING PROGRAM

CYCLE 9, WEEK 2

DAY / EXERCISE / SET 1 / SET 2 / SET 3 / SET 4 / SET 5 / SET 6 / SET 7
MONDAY
EXERCISE 1 / Clean from mid thigh / 50%-5 / 60%-5 / 70%-5 / 75%-5 / 80%-5 / 70%-5
EXERCISE 2 / Behind head power jerk / 50%-5 / 60%-5 / 70%-5 / 75%-5 / 80%-5 / 70%-5
EXERCISE 3 / Snatch pulls / 60%-5 / 70%-5 / 80%-5 / 90%-5 / 100%-5 / 100%-5
EXERCISE 4 / Back squat / 50%-5 / 60%-5 / 70%-5 / 75%-5 / 80%-5 / 80%-5
DAY / EXERCISE / SET 1 / SET 2 / SET 3 / SET 4 / SET 5 / SET 6 / SET 7
TUESDAY
EXERCISE 1 / Snatch from mid thigh / 50%-5 / 60%-5 / 70%-5 / 75%-5 / 80%-5 / 70%-5
EXERCISE 2 / Dumbbell press from split position / Work up to 3 sets of 5 / At moderate intensity
EXERCISE 3 / Clean pulls / 60%-5 / 70%-5 / 80%-5 / 90%-5 / 100%-5 / 100%-5
EXERCISE 4 / Rdl(%1rm front squat) / 50%-5 / 60%-5 / 70%-5 / 75%-5 / 80%-5 / 80%-5
DAY / EXERCISE / SET 1 / SET 2 / SET 3 / SET 4 / SET 5 / SET 6 / SET 7
WEDNESDAY
EXERCISE 1 / Clean from knee / 50%-5 / 60%-5 / 70%-5 / 75%-5 / 80%-5 / 75%-5
EXERCISE 2 / Split jerk from behind head / 50%-5 / 60%-5 / 70%-5 / 75%-5 / 80%-5 / 75%-5
EXERCISE 3 / Snatch balance(%1rm snatch) / 50%-5 / 60%-5 / 70%-5 / 75%-5 / 80%-5 / 75%-5
EXERCISE 4 / Front squat / 50%-5 / 60%-5 / 70%-5 / 75%-5 / 80%-5 / 80%-5
DAY / EXERCISE / SET 1 / SET 2 / SET 3 / SET 4 / SET 5 / SET 6 / SET 7
THURSDAY / REST DAY / REST DAY / REST DAY / REST DAY / REST DAY / REST DAY / REST DAY / REST DAY
DAY / EXERCISE / SET 1 / SET 2 / SET 3 / SET 4 / SET 5 / SET 6 / SET 7
FRIDAY
EXERCISE 1 / Snatch from knee / 50%-5 / 60%-5 / 70%-5 / 75%-5 / 80%-5 / 75%-5
EXERCISE 2 / Jerk balance / 50%-5 / 55%-5 / 60%-5 / 65%-5 / 65%-5 / 60%-5
EXERCISE 3 / Power clean / 50%-5 / 60%-5 / 70%-5 / 75%-5 / 80%-5 / 75%-5
EXERCISE 4 / Snatch grip lift off with 3 sec hold at knee / 60%-5 / 70%-5 / 80%-5 / 90%-5 / 100%-5 / 110%-5
DAY / EXERCISE / SET 1 / SET 2 / SET 3 / SET 4 / SET 5 / SET 6 / SET 7
SATURDAY
EXERCISE 1 / Snatch / 50%-5 / 60%-5 / 70%-5 / 75%-5 / 80%-5 / 75%-5
EXERCISE 2 / Clean & split jk / 50%-5+3 / 60%-5+3 / 70%-5+3 / 75%-5+3 / 80%-5+3 / 75%-5+3
EXERCISE 3 / Back squat / 50%-5 / 60%-5 / 70%-5 / 75%-5 / 80%-5 / 80%-5
EXERCISE 4
SUNDAY / REST DAY / REST DAY / REST DAY / REST DAY / REST DAY / REST DAY / REST DAY / REST DAY