OUTLAW BARBELL TRAINING PROGRAM

CYCLE 8, WEEK 6

DAY / EXERCISE / SET 1 / SET 2 / SET 3 / SET 4 / SET 5 / SET 6 / SET 7
MONDAY
EXERCISE 1 / Clean from knee / 60%-3 / 70%-3 / 80%-3 / 75%-3 / 80%-3 / 85%-3
EXERCISE 2 / Jerk from blocks(1 power, 2 split) / 60% / 70% / 80% / 75% / 80% / 85%
EXERCISE 3 / Snatch pulls / 80%-3 / 90%-3 / 100%-3 / 110%-3 / 120%-3 / 110%-3
EXERCISE 4 / Back squat / 60%-3 / 70%-3 / 80%-3 / 75%-3 / 80%-3 / 85%-3
DAY / EXERCISE / SET 1 / SET 2 / SET 3 / SET 4 / SET 5 / SET 6 / SET 7
TUESDAY
EXERCISE 1 / Snatch from knee / 60%-3 / 70%-3 / 80%-3 / 75%-3 / 80%-3 / 85%-3
EXERCISE 2 / Push press / 60%-3 / 70%-3 / 80%-3 / 75%-3 / 80%-3 / 85%-3
EXERCISE 3 / Clean pulls / 80%-3 / 90%-3 / 100%-3 / 110%-3 / 120%-3 / 110%-3
EXERCISE 4 / Rdl (1 rm clean) / 60%-3 / 70%-3 / 80%-3 / 75%-3 / 80%-3 / 85%-3
DAY / EXERCISE / SET 1 / SET 2 / SET 3 / SET 4 / SET 5 / SET 6 / SET 7
WEDNESDAY
EXERCISE 1 / Snatch balance / 60%-3 / 70%-3 / 80%-3 / 75%-3 / 80%-3 / 85%-3
EXERCISE 2 / Clean grip lift off / 70%-3 / 80%-3 / 90%-3 / 100%-3 / 110%-3 / 120%-3
EXERCISE 3 / Jerk balance / 50%-3 / 60%-3 / 65%-3 / 70%-3 / 75%-3 / 70%-3
EXERCISE 4 / Front squat / 60%-3 / 70%-3 / 80%-3 / 75%-3 / 80%-3 / 85%-3
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 / Power clean / 60%-3 / 70%-3 / 80%-3 / 75%-3 / 80%-3 / 85%-3
EXERCISE 2 / Power jerk / 60%-3 / 70%-3 / 80%-3 / 75%-3 / 80%-3 / 85%-3
EXERCISE 3 / Good morning / Work up to 3 sets of 3 at high intensity
EXERCISE 4 / Overhead squat / 60%-3 / 70%-3 / 75%-3 / 80%-3 / 85%-3 / 90%-3
DAY / EXERCISE / SET 1 / SET 2 / SET 3 / SET 4 / SET 5 / SET 6 / SET 7
SATURDAY
EXERCISE 1 / Power snatch / 60%-3 / 70%-3 / 80%-3 / 75%-3 / 80%-3 / 85%-3
EXERCISE 2 / Split jerk / 60%-3 / 70%-3 / 80%-3 / 75%-3 / 80%-3 / 85%-3
EXERCISE 3 / Snatch grip lift off / Clean grip lift off / 70%-3 / 80%-3 / 90%-3 / 100%-3 / 110%-3 / 120%-3
EXERCISE 4 / Back squat / 60%-3 / 70%-3 / 80%-3 / 80%-3 / 85%-3 / 85%-3
SUNDAY / REST DAY / REST DAY / REST DAY / REST DAY / REST DAY / REST DAY / REST DAY / REST DAY