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Week 9 10/12
Day 1 TRAINING 1: Snatch Push Press+ Pause OHS: (3+3) x 4 sets 2: 3 Pos Snatch (High Hang, Mid Knee, Floor): (1+1+1) x 5 working sets. 3: Back Squat: 8x3 Pick a weight and hit for all 8 sets. THEN 3 Sets: DB Death March: 20 steps Barbell Hip Bridges w/ resistance band around knees x 10 Planks on Boxes with weight hanging from hips x 60 sec Day 2 TRAINING 1: Push Press + Push Jerk: (2+1) x 4. 2: Halting Clean Deadlift to Mid Knee + Clean: (2+1)x3, (1+1)x2. Move up in weight each set. 3: Clean Pulls: 5x3 @ 90-95% of best clean THEN 3 Sets: Strict Chin Ups x 10 DB Russian Step Ups x 10 each leg Kb Side Bend x 20 each side Day 3 TRAINING 1: Pause Snatch Balance: 5x2 Pause for 3 seconds at the bottom. 2: Snatch: 2x3, 2x2,2x1. Move up in weight but stay light-ISH to work on shrugging under FAST. 3: Front Squat: 2x5,2x4,1x3. Move up in weight each set. THEN 3 Sets: Hollow Holds or Tuck Holds: Accumulate 60 seconds each set. Reverse Hypers x 15 Tall Box Jumps x 5 Day 4 TRAINING Heavy snatch FOR THE DAY Heavy clean and jerk FOR THE DAY Front Squat FOR THE DAY THEN Three Sets Of: Bulgarian split squats x 10 each leg Strict Toes To Bar x 12 Supinated Grip Bent Over Barbell Row (pull to hip!) x 10 Day 5 TRAINING 1: Tall Jerk + press in jerk split stance: (3+3)x3. 2: Dip+ Dip+ Pause Jerk: (1+1+1) x 3. Pause in the jerk for 3 seconds to make sure your footwork is locked in. If you need to make chalk marks for your feet, feel free to do so. 3: clean+Push Jerk+Jerk: (1+1+1)x 3 working sets 4: Snatch pull: 3x5 @ 90% of best snatch THEN 3 Sets: Weighted sit ups x 15 Side planks x 60 sec each side 1 arm dumbbell press while holding other arm overhead x 10 each arm.
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Week 8 10/5
Day 1 MOVEMENT PREP 3 sets: KB sumo jumping squats x10. Banded Face Pulls x 20 Bird Dogs x 10 each side (hold two second at the top) TRAINING Snatch Push Press + Pause OHS: (2+1) x 3 working sets. Snatch Balance: 3,2,2,1,1,1. Work up to a medium, heavy single for the day. Snatch Deadlift + Snatch: (1+1) x 3 sets. Snatch: 3 singles. Pick one weight that is medium load and work consistency between the three reps. Front Squat: 5,4,3,2,1 Day 2 MOVEMENT PREP 3 sets: Box jumps with empty bar on back x 5. Side plank hip lifts x 20 each side. Sand bag bear hug squat x 10. TRAINING Power Snatch + Snatch (1+1) x 3 working sets. Power Clean + Push Jerk +jerk: (1+1+1) x 3 working sets. Banded or chain or tempo Back Squats: 5x3. If you don’t have bands or chains, do 3 second descent, 3 second pause in bottom and four second ascent. Day 3 MOVEMENT PREP 3 sets: Single arm KB waiter carry Reverse lunge x 7 each leg Single arm KB OHS x 5 each side. Single Arm Kb Flutter Kick x 20 seconds each side (Hold Kb Overhead while flutter kicking). TRAINING Push Press: 5,4,3,5,4,3 Clean Deadlift + Clean + Jerk (1+1+1) x 3 sets Clean and Jerk: 3 singles. Clean Deadlifts Standing on 2” Riser: 3x3. Heavy, but maintain form! Day 4 TRAINING Snatch: Work up to a heavy single for the day. Clean and jerk: Work up to a heavy single for the day. Front Squat: Work up to a heavy double for the day. Day 5 MOVEMENT PREP 3 sets: Sand bag hold wall sit x 30 seconds. KB front rack walk x 200ft. 1 OHS + 1 Zotts Press x 5 reps (Light Barbell) TRAINING Muscle Snatch: 3,2,2,1,1. Snatch Balance: 3, 2, 2, 1, 1 Jerk Dip + Jerk: (2+ 1) x 3 working sets. Work up to a medium, heavy weight. Snatch from Blocks (bar should be right above the knee): 3,3,2,2,1,1. Snatch Deadlift: 3x3 @ 105% of best snatch Week 7 9/28
Day 1 MOVEMENT PREP 3 sets: Goblet Hold Reverse lunge +!Lateral Lunge x (5+5) each leg. Face Down DB Row on Bench x 10 Banded Weighted (barbell) Glute Bridge x 10 (hold one second at the top) (start with back on bench) TRAINING 1: Snatch Push Press + Pause OHS: (5+1) x 3 working sets. 2: Snatch Balance: Work up to a heavy double for the day. 3: Snatch Deadlift + Below The Knee Snatch + Snatch: (1+1+1) x 3 sets. 4: Snatch Deadlift + Snatch: (1+1) x 3 sets. 5: In The Hole Front Squat: 4x3. Work up to a challenging set. *in between sets perform 3 tall box jumps. Day 2 MOVEMENT PREP 3 sets: 5 ascending Box Jumps (make it one to two inches taller each jump) Rotational banded twists x 10 each side. Jack Knives (crunch ups) x 20 TRAINING 1: Power Snatch + Snatch (1+1) x 4 working sets. 2: Power Clean + Clean+ Push Jerk: (1+1+1) x 3 working sets. Day 3 MOVEMENT PREP 3 sets: Kb Reverse lunge into box Step Up x 5 each leg (hold kbs at side) Single Arm Cross Over Body Ring Rows x 6 each arm (Pause at the top and bottom for two seconds) 2 Arm KB Weighted Sit Ups x 10 TRAINING 1: Push Press: 3x5. On last rep of each set, hold overhead for twenty seconds. 2: 3 position clean (hang, below knee, floor)+jerk: 5 working sets 3: Clean Deadlifts Standing on 2” Riser: 4x3. No Straps and No Mixed grip! Try and go heavier than last week. 4: Pause Back Squat + Back squat : 4x (1+2) Day 4 TRAINING Snatch: Work up to a heavy single for the day. Clean and jerk: Work up to a heavy single for the day. Front Squat: Work up to a heavy triple for the day. Day 5 MOVEMENT PREP 3 sets: Kb Front Rack Wall sit March x 30 steps. Banded Pull Apart (Palms up) x 10 Banded Pull Apart (palms down) x 10 1 OHS + 1 Zotts Press x 5 reps (Light Barbell) TRAINING 1: Muscle Snatch: 3,3,2,2,1,1,1 2: Snatch Balance: 3, 3, 2, 2, 1, 1 3: Pause Jerk Dip + Jerk Dip + Jerk: (1+1+1) x 5 working sets. Work up to a heavy for the day. 4: Snatch from Blocks (bar should be right above the knee): 3x2, 3x1. Work up to a heavy single. 4: Snatch Deadlift: 3x3 @ 105% of best snatch Week 6 9/21
Day 1 MOVEMENT PREP 3 sets: Goblet hold lateral lunge x 8 each side. Single Arm DB Bench Press in Hollow holds x 10 each arm Weighted Barbell Glute Bridge x 10. Heavy. TRAINING 1: Snatch Push Press + OHS + Snatch Balance (3+1+1)x 3 2: Pause Snatch Balance: Work up to a heavy double for the day. 3: Snatch Deadlift to mid thigh (pause for three seconds) + Snatch High Pull + Snatch: (1+1+1) x 3 4: Snatch High Pull + Snatch: (1+1) x 2 5: Snatch: 3 singles 6: In The Hole Front Squat + Pause Front Squat + Front Squat: (1+1+1) x 4 sets. Work up to a challenging set. *in between sets perform 30 sec weighted plank. Day 2 MOVEMENT PREP Single Leg Box Jump x 6 each leg. Rotational Med Ball Throw x 10 each side. KB Flutter Kicks x 30 seconds. Hold two kettle bells and do flutter kicks. TRAINING 1: Power Snatch x 3 reps x 5 sets. (2”,4”,6”.) Land each rep a little lower. 2: Power Clean + Push Jerk: (2+1) x 3 sets, (1+1) x 2 sets. Day 3 MOVEMENT PERP sets: Double Kb Front Rack Russian Step Ups x 6 each leg Chinese Row x 10. Pause at the top for two seconds. 2 Arm KB Weighted Sit Up+ Press: (1+1) x 7. TRAINING 1: Push Press + Push Jerk (1+1) x 5: Work up to a heavy set. 2: Clean Deadlift to mid knee (pause for three seconds)+ Clean Pull + Clean+ Jerk: (1+1+1+1) x 3 sets 3: Clean Pull + Clean + Jerk (1+1+1) x 2 sets. 4: Clean Pull From 1 inch off floor (once the bar leaves the ground, it cannot touch the floor again until set is over): 4x3 5: Banded Back Squats: 5x5. Day 4 TRAINING Snatch: Work up to a heavy single for the day. Clean and jerk: Work up to a heavy single for the day. Front Squat: Work up to a heavy triple for the day. Day 5 MOVEMENT PREP 3 sets: Wall sit DB Strict Press x 10 Banded Pull Apart (Palms up) 1 OHS + 1 Zotts Press x 5 reps (PVC Pipe) TRAINING 1: Pause Snatch Balance + Snatch Balance: (2+1) x 3, (1+1) x 2. Work up to a challenging set. 2: Jerk Dip + Jerk: (1+1) x 5 working sets. Work up to a heavy for the day. 3: Cleans from Blocks (bar should be right above the knee): 5x2 4: Snatch Deadlift: 3x3 @ 105% of best snatch Week 5 9/14
Day 1 MOVEMENT PREP 3 sets: Single arm KB front rack Squats x 8 @ 3 seconds down, 3 second hold in the bottom. Single Arm ring plank x 20 sec each arm Glute Bridge dual Kb alternating Floor Press x 8 each arm. TRAINING 1: Snatch Push Press + OHS + Snatch Push Press + Snatch Balance (1+1+1+1) x 4 2: Snatch Deadlift + Hang Power Snatch + Snatch (1+1+1) x 3 3: Snatch Deadlift + Snatch (1+1) x 2 4: Snatch: 3 singles 5: In The Hole Front Squats: 4x4 . Work on being super explosive out of the hole. *in between sets perform 30 sec side plank each side Day 2 MOVEMENT PREP 3 sets: Single leg box jump x 5 Single Leg crossover KB Deadlifts x 10 each leg KB Flutter Kicks x 20 reps each arm. Hold kettle bell and do flutter kicks. 3 position Power Snatch (hang, below the knee, floor): 4 working sets. THEN 1: Power Clean + Push Jerk: (2+1) x 4 sets. Day 3 MOVEMENT PREP 3 sets: Single arm kb suitcase hold Step Up x 8 each leg Single Arm cross body Ring Rows x 10 each arm KB Hollow hold x 30 seconds (lay on back and hold kettlebells above you while performing hollow hold) TRAINING 1A: Push Press + Push Jerk (1+2) x 5. 1B: In between sets perform single arm dB press x 5 each arm. 2: Clean Deadlift + Clean + Front Squat + Clean: (1+1+1+1) x 5 working sets. 3: Clean Deadlifts + Clean pull from hang: (3+3) x 3 sets. 4:Tempo back squats : 4 x 5 (3 seconds down, 2 second up) Day 4 TRAINING Snatch: Work up to a heavy single for the day. Clean and jerk: Work up to a heavy single for the day. Front Squat: Work up to a heavy triple for the day. Day 5 MOVEMENT PREP 3 sets: Double KB walking lunge x 14 steps. Banded Pull Apart (Palms up) x 15 1 OHS + 1 Zotts Press x 5 reps (PVC Pipe) TRAINING 1: Pause Snatch Balance: 3,3,2,2,1,1. Work up to a challenging weight. Pause for two seconds in the bottom of each rep. 2: Pause Rack Jerk (Once you recover your jerk, you’ll hold the bar overhead for 5 slow seconds before reracking the barbell): 5 working sets. I want you to pick a heavyish weight that you can hit for 5 singles. 3: Pause Snatches from Blocks (bar should be right above the knee. Pause in receive for two seconds before standing): 5x2 4: Snatch Deadlift: 3x3 @ 100% of best snatch Week 4 9/7
Day 1 MOVEMENT PREP 3 sets: Goblet Hold Lateral Lunge x 6 each leg. Banded Face Pulls x 20 Bird Dogs x 10 each side (hold two second at the top) THEN 1: Snatch Push Press + Pause OHS: (2+1) x 3 working sets. 2: Snatch Balance: 3,2,2,1,1,1. Work up to a medium single for the day. 3: Snatch Deadlift + Snatch: (1+1) x 3 sets. 4: Snatch: (1+1) x 3 sets. 5: Front Squat: 5,4,3,2,1 Day 2 MOVEMENT PREP 3 sets: Single Leg Box Jumps x 6 each leg. Russian Twists x 20 KB Jack Knives (crunch ups) x 10. Hold two kettle bells and do crunch ups. TRAINING 1: Power Snatch + Snatch (1+1) x 3 working sets. 2: Power Clean + Push Jerk: (1+1) x 3 working sets. Day 3 MOVEMENT PREP 3 sets: Single Arm KB Suitcase Reverse lunge x 7 each leg Single Arm Cross Over Body Ring Rows x 6 each arm (Pause at the top and bottom for two seconds) Single Arm Kb Flutter Kick x 20 seconds each side (Hold Kb Overhead while flutter kicking). TRAINING 1: Push Press: 5,4,3,2,1 2: Clean Deadlift + Clean + Jerk (1+1+1) x 3 sets 3: Clean and Jerk: 3 singles. 4: Clean Deadlifts Standing on 2” Riser: 3x3. 5: Banded Back Squats: 5x3. Day 4 Snatch: Work up to a heavy single for the day. Clean and jerk: Work up to a heavy single for the day. Front Squat: Work up to a heavy double for the day. Day 5 MOVEMENT PREP 3 sets: Db Press in Wall sit x 10 Banded Pull Apart (Palms up) x 15 1 OHS + 1 Zotts Press x 5 reps (Light Barbell) TRAINING 1: Muscle Snatch: 3,2,2,1,1, 2: Snatch Balance: 3, 2, 2, 1, 1 3: Jerk Dip + Jerk: (1+1) x 3 working sets. Work up to a medium weight. 4: Snatch from Blocks (bar should be right above the knee): 4x2. work technique! 5: Snatch Deadlift: 3x3 @ 105% of best snatch Week 3 8/31
Day 1 MOVEMENT PREP 3 sets: Goblet Hold Lateral Lunge x 8 each leg. Face Down DB Row on Bench x 10 Banded Glute Bridge x 10 (hold one second at the top) THEN 1: Snatch Push Press + Pause OHS: (3+2) x 3 working sets. 2: Snatch Balance: Work up to a heavy double for the day. 3: Snatch Deadlift + Below The Knee Snatch + Snatch: (1+1+1) x 3 sets. 4: Snatch Deadlift + Snatch: (1+1) x 3 sets. 5: In The Hole Front Squat + Pause Front Squat + Front Squat: (1+2+1) x 4. Work up to a challenging set. *in between sets perform 30 sec hollow hold. Day 2 MOVEMENT PREP 3 sets: Single Leg Box Jumps x 6 each leg. Rotational Med Ball Throw x 10 each side. KB Jack Knives (crunch ups) x 10. Hold two kettle bells and do crunch ups. THEN 1: Power Snatch + Snatch (1+1) x 4 working sets. 2: Power Clean + Push Jerk: (1+1) x 3 working sets. Day 3 MOVEMENT PREP 3 sets: Kb Front Rack Reverse lunge into box Step Up x 5 each leg Single Arm Cross Over Body Ring Rows x 6 each arm (Pause at the top and bottom for two seconds) 2 Arm KB Weighted Sit Ups x 10 THEN 1: Push Press: Work up to a heavy single and then take 75% of that and hit for 1 sets of 10. 2: Clean Deadlift to mid Knee + Clean Deadlift to Mid Thigh + Clean + Front Squat + Jerk (1+1+1+1+1) x 3 sets 3: Clean Deadlift to mid knee + Clean Deadlift to Mid Thigh + Clean + Jerk (1+1+1+1) x 2 sets. 4: Clean and Jerk: 3 singles. 5: Clean Deadlifts Standing on 2” Riser: 4x4. No Straps and No Mixed grip! Try and go heavier than last week. 6: 3: Banded Back Squats: 4x4. Day 4 1: Snatch: Work up to a heavy single for the day. 2: Clean and jerk: Work up to a heavy single for the day. 3: Front Squat: Work up to a heavy double for the day. Day 5 MOVEMENT PREP 3 sets: Kb Front Rack Wall sit March x 30 steps. Banded Pull Apart (Palms up) 1 OHS + 1 Zotts Press x 5 reps (Light Barbell) THEN 1: Muscle Snatch: 3,3,2,2,1,1,1 2: Snatch Balance: 3, 3, 2, 2, 1, 1 3: Jerk Dip + Jerk: (2+1) x 3 working sets, (1+1) x 2 working sets. Work up to a heavy for the day. 4: Snatch from Blocks (bar should be right above the knee): 4x3 5: Snatch Deadlift: 3x3 @ 105% of best snatch Week 2 8/24
Day 1 MOVEMENT PREP 3 sets: Tempo Lateral Banded Goblet Squats x 8 @ 3 seconds down, 3 second hold in the bottom. Single Arm DB Row on paralette x 10 each arm Glute Bridge DB Floor Press x 10 THEN 1: Snatch Push Press + OHS + Snatch Push Press + OHS (1+1+1+1) x 3 working sets. 2: Snatch Balance: Work up to a heavy single for the day. 3: Snatch Deadlift + Hang Snatch + Snatch: (1+1+1) x 3 4: Snatch Deadlift + Snatch: (1+1) x 2 5: Snatch: 2 singles 6: In The Hole Front Squat + Pause Front Squat + Front Squat: (1+1+1) x 5. Work up to a challenging set. *in between sets perform 30 sec hollow hold. Day 2 MOVEMENT PREP 3 sets: Single Leg Box Jumps x 6 each leg. Rotational Med Ball Throw In Lunge x 10 each side. KB Flutter Kicks x 30 seconds. Hold two kettle bells and do flutter kicks. THEN 1: Power Snatch x 3 reps x 5 sets. (2”,4”,6”.) Land each rep a little lower. 2: Power Clean + Push Jerk: (2+1) x 3 sets, (1+1) x 2 sets. Day 3 MOVEMENT PERP 3 sets: Kb Front Rack Russian Step Ups x 6 each leg Single Arm Ring Rows x 6 each arm (Pause at the top and bottom for two seconds) 2 Arm KB Weighted Sit Ups x 10 THEN 1: Push Press: Work up to a heavy single and then take 70% of that and hit for 2 sets of 10. 2: Clean Deadlift to mid Knee + Clean Deadlift + Clean + Front Squat + Clean (1+1+1+1+1) x 3 sets 3: Clean Deadlift to mid knee + Clean Deadlift + Clean (1+1+1) x 3 sets. 4: Clean Deadlifts Standing on 2” Riser: 4x3. No Straps and No Mixed grip! 5: Banded Back Squats: 5x5. Day 4 TRAINING 1: Snatch: Work up to a heavy single for the day. 2: Clean and jerk: Work up to a heavy single for the day. 3: Front Squat: Work up to a heavy triple for the day. Day 5 MOVEMENT PREP 3 sets: Wall sit DB Strict Press x 10 Banded Pull Apart (Palms up) 1 OHS + 1 Zotts Press x 5 reps (PVC Pipe) THEN 1: Pause Snatch Balance + Snatch Balance: (2+1) x 3, (1+1) x 2. Work up to a challenging set. 2: Jerk Dip + Jerk: (1+1) x 5 working sets. Work up to a heavy for the day. 3: Cleans from Blocks (bar should be right above the knee): 5x2 4: Snatch Deadlift: 3x3 @ 105% of best snatch This program is adapted from www.burgenerstrength.com
Week 1 Day 1 MOVEMENT PREP 3 sets: Tempo Banded Goblet Squats x 8 @ 3 seconds down, 3 second hold in the bottom. Single Arm DB Row on paralette x 10 each arm Glute Bridge DB Floor Press x 10 TRAINING 1:Snatch Push Press + OHS + Snatch Push Press + Snatch Balance (1+1+1+1) x 5 2:Snatch Deadlift + High Hang Snatch + Below The Knee Snatch + Snatch (1+1+1+1) x 3 3:Snatch Deadlift + Below The Knee Snatch + Snatch (1+1+1) x 2 4:Snatch: 3 singles 5:In The Hole Front Squats: 5x3. Work up to a challenging set of three. *in between sets perform 30 sec hollow hold. Day 2 MOVEMENT PREP 3 sets: Kneeling box jump x 5 *start on your knees and jump up into a quarter squat and then jump up onto a box Single Leg KB Deadlifts x 10 each leg KB Flutter Kicks x 20 reps each arm. Hold kettle bell and do flutter kicks. TRAINING 1: Power Snatch x 3 reps x 5 sets. (2”,4”,6”.) Land each rep a little lower. 2: Power Clean + Push Jerk Day 3 MOVEMENT PREP 3 sets: DB Russian Step Ups x 8 each leg Single Arm Ring Rows x 10 each arm KB Dead Bug x 20 reps (lay on back and hold kettlebells above you while performing dead bugs) TRAINING 1: Push Press: Work up to a heavy double and then take 65% of that double and hit for 2 sets of 10. 2: Clean Deadlift + Hang Clean + Front Squat + Clean: (1+1+1+1) x 5 working sets. 3: Clean Deadlifts Standing on 2” Riser: 3x4. No Straps and No Mixed grip! 4: Pause Front Squat + Front Squat (2+2) x 5 Day 4 TRAINING 1: Snatch: Work up to a heavy single for the day. 2: Clean and jerk: Work up to a heavy single for the day. 3: Front Squat: Work up to a heavy triple for the day. Day 5 MOVEMENT PREP Wall sit DB Strict Press Banded Pull Apart (Palms up) 1 OHS + 1 Zotts Press x 5 reps (PVC Pipe) Training 1: Snatch Balance: 3,3,2,2,2,1,1. Work up to a challenging weight. 2: Pause Rack Jerk (Once you recover your jerk, you’ll hold the bar overhead for 5 slow seconds before reracking the barbell): 5 working sets. I want you to pick a heavyish weight that you can hit for 5 singles. 3: Snatches from Blocks (bar should be right above the knee): 5x3 4: Snatch Deadlift: 3x3 @ 100% of best snatch Week 12
Day 1 MOVEMENT PREP Three sets: 5 knee jumps (kneel:sit on ankles and explode up into a squat and then stand) 10 overhead (barbell) step ups (5/5) Double KB Walking Lunge x 20 steps. TRAINING 1: Front squat : 5,4,3,2,1. Work up to a challenging weight. 2: Power Clean + Jerk + power clean (1+1+1) x 3 working sets. 3: Power clean and jerk : 3 working sets. Day 2 TRAINING 1: Take 15 min to build to a heavy overhead squat. 2: Muscle Snatch: take ten minutes to build to a heavy muscle snatch. 3: Snatch deadlift to mid thigh + Snatch (1+1) x 5 working sets. Keep the percentage relatively lighter and work perfect mechanics. 4: Snatch deficit deadlift: 3x3 @ 105% of best snatch. Day 3 TRAINING 1: Pause Snatch Balance: Work up to a heavy single in 10 min. 2: Power snatch: 3,3,2,2,1,1. work up to a heavy single 3: Clean from 1” off the floor (go from the top down) + jerk: (1+1) x 3 sets @70% 4: Back squat: 5,4,3,2.1 Day4 Max Out Day Sn and CJ Day 5 TRAINING 1: BTN Rack jerk: take fifteen minutes to work to a heavy single behind the neck jerk 2: Snatch: Work up to 80-85% and hit for three singles. 3: Clean and jerk: Work up to 80-85% and hit for two singles. 4: Deficit clean deadlifts: 3x3 @ 100% of best cleans. |
Welcome!This the NOLA Barbell Club Weightlifting blog. We are a USAW registered club and compete in both local and national meets throughout the year. Blog is primarily maintained by Jeff Germond and Demian Reed, with assistance from Jason Bourgeois Archives
October 2020
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