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This program was adopted from www.burgenerstrength.com
Day 1 MOVEMENT PREP Three sets: Db Push up + row: (1+2)x 5 reps 5 strict pull ups with 5 second dead hang in between reps Db single arm walking lunges x 20 steps (10/10) TRAINING 1: Tempo ohs (3 sec down, 3 sec hold) + snatch drop + zotts Press: (1+2+3) x 4 sets. 2: In the hole front squat: 5x3. Try to work up to within 5 kg of your best clean. 3: Power clean + front squat + pause squat clean ( pause in receive for 3 seconds before standing) + jerk x 5 working sets. 4: Front squat: work up to a heavy single in 7 minutes. Day 2 1: Take ten min to build to a heavy push press. 2: Jerk dip. Plus push jerk. Jerk dip plus jerk. Work up to 70-75% of best push jerk. 3: Snatch deadlift to mid thigh plus panda pull plus snatch 4a: Snatch deadlift: 4x3 @ 90% of best snatch 4b: Perform five tall box jumps in between sets Day 3 MOVEMENT PREP Four sets: Bench press x 5 Front rack reverse lunge x 10 heavy Chin ups x 10 TRAINING 1: Power snatch waves. 3,2,1,3,2,1,1,1: 65,70,75,70,75.80,80+,80+ 2: Power clean push jerk waves: 2,2,1,2,2,1,1 70,75,80,75,80,85,85+ 3: Front squat + back squat: (2+ 3)x 5 sets Day 4 TRAINING Snatch: Work up to a heavy single for the day in 15 min. Clean and jerk: Work up to a heavy single for the day in 15 min. Snatch: Work up to a heavy single in 10 min. Clean and jerk: Work up to a heavy single in 10 min. Back Squat: Work up to a heavy single in 6 sets. Day 5 MOVEMENT PREP Tall cleans+ jerk + press in splits 4 sets. TRAINING 1: Behind the neck jerk: work to a heavy single in ten minutes. 2: Snatch off blocks (right above knee): 3,2,1,3,2,1,1. Work up in weight, work back down and work back up again. 3: Clean pull off blocks+ clean (right above knee) + jerk: (1+1+2) x five sets. Work up in weight each set. 3: Deficit clean deadlifts: 4x3 @ 95% of best cleans.
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Week 8
Day 1 1: Snatch Push Press + Overhead Squat (1+1) x4 Working Set 2: High Hang Snatch + Hang Snatch (1+1) x5 Back Squat 5x3 3 Sets: Push Up: 30 second descent + 10 second ascent Chin ups: max reps in 45 seconds Plank on ball: 60 seconds total move arms in clockwise and counter clockwise while in plank. Day 2 1: Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom) + Drop Snatch: (3+2+3) x 3 sets. 2: Power Snatch: 3,3,2,2,1,1 3: Power Clean + Push Jerk: 3,2,1,1,1,1 THEN 3 sets: Heavy Farmers Carry x 100 m Hand Stand Hold x 60 sec Hollow Rocks x 12 Day 3 TRAINING 1: Rack Jerk Behind the Neck: 3,2,1,1,1 2: Clean and jerk: 3×2,2×1 3: Clean Deadlift with pause at Mid Knee: 3×3 THEN 3 sets: Strict Toes to Bar or Knee Ups x 10 Close Grip Bench Press x 15 KB Windmill x 5/ side Day 4 Snatch: Heavy single for the day. Clean and jerk: Heavy single for the day Front Squat: heavy single for the day in 5 sets or less. Day 5 TRAINING 1: Snatch Balance: 3,3,2,2,1,1 2: Strict Press: 5×2 3: Good Mornings: 3×10 4 Single Leg DB Deadlifts: 3×7 each leg *super set good mornings and single leg dl THEN 3 sets: Hip extension + single arm DB Row (at top of hip extension) (10+ 5/5 per arm) Flutter kicks x 60 seconds Hammer Curls x 10 Week 7
Day 1 TRAINING 1: Snatch Push Press + OHS: (2+1) x 4. work up to a heavy double 2: 3 Position Pause Snatch Deadlift into a Jump and Shrug + Snatch (1+1) x 5 working sets. *Pause one inch off ground, mid knee and mid thigh for three seconds at each position. From the mid thigh position, jump and shrug as hard as you can. Reset the bar to the ground and then snatch. 3: Snatch: 5 singles. 4: Back Squat: Work up to a heavy single FOR the day. Then take 60-65% of todays’ weight and hit for 3 x 10. THEN 3 sets: Ring Dips: max reps in 60 seconds. Ring dips with band: max reps in 30 seconds. Plank on Ball: 60 total seconds. move arms in clockwise and counter clockwise Day 2 TRAINING 1: Snatch Strict Press Behind The Neck + Tempo OHS ( 3 seconds down, 3 second hold in bottom) + Drop Snatch + Zotts Press: (3+3+3+3) x 3 sets. In between sets perform crossover symmetry (I, T, Y’s) 2: Snatch Pull + Snatch High Pull + Power Snatch + Snatch: (1+1+1+1) x 3 working sets. 3: Snatch Pull + Snatch High Pull + Snatch: (1+1+1) x 3 working sets. 4: Clean Pull + Pause Power Clean (pause in receive for 2 seconds) + Push Press: (1+1+1) x 4 sets. Let the Push Press be the limiting factor. THEN 3 sets: KB Front Rack Hold x 60 seconds. Every 10 seconds perform a press. Single arm KB Waiter Hold Step Up x 7 each leg Strict Toes to Bar or V-Ups x 10 t2b/15 v- ups Day 3 TRAINING Jerk Dip + Jerk + Behind the neck Jerk dip + behind the neck jerk: (1+1+1+1) x 3 sets. *in between sets perform DB Z Press x 10 reps. Clean Pull + Clean + Front Squat + Clean + Jerk: (1+1+1+1+1) x 3 working sets. Clean and jerk: 3 singles. Clean Pull: 4×3. heavy but fast THEN 3 sets: GHD sit ups x 15 DB Bench x 15 KB Windmill x 5/ side Day 4 Snatch: Heavy single for the day. Clean and jerk: Heavy single for the day Front Squat: 4×3 Day 5 Snatch Balance: 3,3,2,2,1,1 In between sets, for 3 sets, do the burgener warm up with a PVC pipe. Jerk Dip + Jerk (1+1) x 5 working sets. Power Snatch: 3,3,2,2,1,1 3 sets: Hip extension + Two Arm DB Row (at top of hip extension perform a row) x 10 Flutter kicks while holding dumbbells locked out in bench position x 60 seconds Hammer Curls x 10 Week 6
Day 1 TRAINING 1: Snatch Drop + Zotts Press (3+3) x 3. Light and Snappy with Precise movement!! 2: Snatch Push Press + Snatch Balance + OHS: (1+1+2) x 2, (1+1+1) x 3 sets. 3: Snatch High Pull + Power Snatch + Snatch High Pull + Snatch (1+1+1+1) x 3 sets. 4: Snatch High Pull + Snatch: (1+1) x 3 sets. 5: Back Squat: 1.1.1. x 6 sets. Each set is 3 singles with 20 seconds rest in between reps. *Perform three HIGH box jumps in between sets. THEN 3 sets: 5-10 pause ring push ups (Hold for three seconds in the bottom and three seconds at the top of each rep). Weighted Plank x 60 seconds (Plank on top of two boxes with a weight hanging from waist) Single Arm Alternating DB Press x 20 reps (hold two dumbbells in front rack position. Alternate pressing dumbbells overhead at a steady tempo). Day 2 TRAINING 1:Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom) + Zotts Press: (3+1+3) x 3 sets. 2:Power Snatch + OHS + Snatch (1+1+2) x 2, (1+1+1) x 3 3:Power Clean + Push Jerk: (1+2) x 2, (1+1) x 3 sets. THEN 3 sets: Front Rack KB Hold Side Lunge x 7 each side Single arm KB Waiter Hold Step Up x 7 each leg Strict Toes to Bar or V-Ups x 10 t2b/15 v- ups Day 3 TRAINING 1: Tall Jerk + Jerk Balance + Jerk + Press behind neck in split: (1+1+1+1) x 3 sets. *in between sets perform a 45 second handstand hold . 2: Clean From 1 inch off floor (go from the top down) + Front Squat + Jerk + Clean: (1+1+1+1) x 5. 3: Clean Deadlift with pause at Below knee + Clean Pull: (2+3) x 4 sets. THEN 3 sets: Weighted Ab mat sit ups x 25 Rotational Wall Ball Throws x 10 each side. KB Windmill x 5/ side 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 single for the day in no more than 6 sets. Day 5 TRAINING 1: Snatch Balance: 5×2. Build up to a heavy double. in between sets, DB Z press x 5 reps. Heavy 2: Behind the Neck Jerk: 3,2,2,1,1,1. Work up to a heavy single for the day. 3: Snatch from the blocks (barbell right above knee): 3,3,2,2,1,1 TRAINING 3 sets: Hip extension + 2 arm DB Row (at top of hip extension) (1+2) x 10 reps Flutter kicks x 60 seconds Hammer Curls x 10 Week 5
Day 1 1: Snatch Push Press + Snatch Balance + OHS: (1+1+1) x 5 2a: Hang Snatch + Snatch High Pull + Snatch: (1+1+1) x 5 working sets. 2b: *in between sets perform 3 reps of: 5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”). With a light barbell. 3: Pause Back Squat + Back Squat: (2+2) x 5 THEN 3 sets: 10 Ring Dips. 20 Hollow Rocks of 30 sec Hollow Hold Forearm plank into straight arm plank x 30 seconds (Move up and down from your forearms up into a straight arm plank, back down into a forearm plank. Keep going for 30 seconds. Day 2 TRAINING 1: Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom): (5+3) x 3 sets. *in between sets, perform crossover symmetry. 2: Snatch High Pull +Power Snatch with a pause (pause in receive for 1 second) + OHS: (1+1+1) x 5 working sets. 3: Clean Pull + Power Clean with pause in receive (pause for one second) + Push Jerk: (1+1+1) x 4 sets. Stay light and work speed here. THEN 3 sets: Single Arm Front Rack KB Hold Goblet Squat x 7 each side Single arm KB Waiter Hold Step Up x 7 each leg Strict Toes to Bar or V-Ups x 10 t2b/15 v- ups Day 3 TRAINING 1a:Jerk Dip + Tall Jerk + Press in Split+ Jerk: (1+1+1+1) x 3 sets. 1b:*in between sets perform a 30 second handstand hold . 2: Hang Clean (go from the ground up, not from the top down) + Front Squat + Clean + Jerk: (1+1+1+1) x 5 3: Clean Deadlift to Mid Knee + Clean Pull: (2+3) x 4 sets. THEN 3 sets: Ab mat sit ups x 25 Push ups x 15 KB Windmill x 5/ side 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 single for the day. Day 5 1: Snatch Balance: 5×2 *in between sets, perform banded face pulls x 20 reps and Pendlay Rows x 10 (lighter)* 2: Behind the Neck Jerk: 5×2 3: Power Snatch: 3,3,2,2,1,1 THEN 3 sets: Hip extension + 2 arm DB Row (at top of hip extension) (1+2) x 10 reps Flutter kicks x 60 seconds Hammer Curls x 10 Week 4
Day 1 TRAINING 1: Snatch Push Press + OHS( 1+1) x 4 working sets. 2: High Hang Snatch: 5×2 3: Back Squat: 5×3 THEN 3 sets: Push ups: max reps in 60 seconds. Chin ups: max reps in 45 seconds. Plank on Ball: 60 total seconds. move arms in clockwise and counter clockwise circles while in plank. Day 2 TRAINING 1: Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom) + Drop Snatch: (5+2+3) x 3 sets. 2: Power Snatch: 3,3,2,2,1,1 3: Power Clean + Push Jerk: 3,2,1,1,1,1 3 sets: Heavy Farmers Carry x 100 m Hand Stand Hold x 60 sec Hollow Rocks x 12 Day 3 TRAINING 1: Rack Jerk Behind the Neck: 3,2,1,1,1 2: Clean and jerk: 5×2 3: Clean Deadlift with pause at Mid Knee: 4×3 THEN 3 sets: Strict Toes to Bar or Knee Ups x 10 Close Grip Bench Press x 15 KB Windmill x 5/ side Day 4 TRAINING Snatch: Heavy single for the day. Clean and jerk: Heavy single for the day Front Squat: heavy single for the day in 5 sets or less. Day 5 TRAINING 1: Snatch Balance: 3,3,2,2,1,1 2: Strict Press: 5×2 3a: Good Mornings: 3×10 3b: Single Leg DB Deadlifts: 3×7 each leg *super set good mornings and single leg dl THEN 3 sets: Hip extension + single arm DB Row (at top of hip extension) (10+ 5/5 per arm) Flutter kicks x 60 seconds Hammer Curls x 10 Week 3
Day 1 TRAINING 1: Snatch Push Press: work up to a heavy triple 2: 5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”): 3×2. Use straps if you need to and don’t take the weight too heavy if you can’t maintain perfect positions! Pause for 2 seconds at each spot. 3:EMOM for 10 min (5 “working” sets): Odd Minutes: 3 Snatches (reset after each on. no touch and go) Even Minutes: 3 Tall Box Jumps 4: Back Squat: 1.1.1.1 x 5 sets. Each set is 4 singles with 20 seconds rest in between reps. Go heavier than last week. THEN 3 sets: Ring Dips: max reps in 60 seconds. Ring dips with band: max reps in 45 seconds. Plank on Ball: 60 total seconds. move arms in clockwise and counter clockwise circles while in plank. Day 2 TRAINING 1: Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom) + Drop Snatch: (5+2+3) x 3 sets. 2: Snatch High Pull + Power Snatch + Snatch High Pull + Snatch: (1+1+1+1) x 5 working sets. 3: Clean Pull + Power Clean + Push Jerk: (1+1+1) x 3 sets. Stay light and work speed here. THEN 3 sets: Single Arm Front Rack KB Hold Goblet Squat x 7 each side Single arm KB Waiter Hold Step Up x 7 each leg Strict Toes to Bar or V-Ups x 10 t2b/15 v- ups Day 3 TRAINING 1a: Jerk Dip + Jerk Balance + Behind the neck Jerk + Jerk: (1+1+1+1) x 3 sets. 1b: *in between sets perform DB Z Press x 10 reps. 2: Clean Pull + Clean + Front Squat + Clean + Jerk: (1+1+1+1+1) x 3 working sets. 3: Clean and jerk: 3 singles. 4: Clean Deadlift with pause at Mid Knee + Clean Pull: (2+2) x 4 sets. THEN 3sets: Weighted Ab mat sit ups x 25 DB Bench x 15 KB Windmill x 5/ side Day 4 TRAINING 1: Snatch - Heavy single for the day. 2: Clean and jerk - Heavy single for the day 3: Front Squat: 4×3 Day 5 TRAINING 1A: Snatch Balance: 3,3,2,2,1,1 1B: in between sets, perform banded face pulls x 20 reps and supinated grip bent over barbell Rows x 10 (lighter). for 3 sets only. 2: Behind the Neck Jerk+ Jerk (1+1) x 5 3: Power Snatch: 3,3,2,2,1,1 THEN 3 sets: Hip extension + single arm DB Row (at top of hip extension) (10+ 5/5 per arm) Flutter kicks x 60 seconds Hammer Curls x 10 Week 2
Day 1 TRAINING 1: Snatch Push Press + Snatch Balance + OHS: (1+1+1) x 5 2: 5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”): 5×2. Use straps if you need to and don’t take the weight too heavy if you can’t maintain perfect positions! Pause for 2 seconds at each spot. THEN EMOM for 10 min (5 “working” sets): 1A: Odd Minutes: 3 Hang Snatches (right above the knee) 1B: Even Minutes: 3 Tall Box Jumps 2: Back Squat: 1.1.1.1 x 5 sets. Each set is 4 singles with 20 seconds rest in between reps. Re rack in between reps. CORE 3 sets: 1 ring dip + 1 Knee Raise on Rings x 7 reps. KB Side Bends x 20 each side. Slow and controlled. Forearm plank x 30 seconds. Day 2 TRAINING 1: Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom): (5+3) x 3 sets. 2: Snatch High Pull + Power Snatch into OHS (meaning, don’t restand after receiving the bar in the power position): (3+3)x2, (2+2) x 2, (1+1) x 3. 3: Clean Pull + Power Clean + Push Jerk: (1+1+1) x 4 sets. Stay light and work speed here. THEN 3 sets: Single Arm Front Rack KB Hold Goblet Squat x 7 each side Single arm KB Waiter Hold Step Up x 7 each leg Strict Toes to Bar or V-Ups x 10 t2b/15 v- ups Day 3 TRAINING 1: Tall Jerk + Jerk Balance + Jerk + Press behind neck in split: (1+1+1+1) x 3 sets. *in between sets perform a 30 second handstand hold . 2: Clean From Mid Knee + Front Squat + Jerk + Clean: (1+1+1+1) x 5. 3: Clean Deadlift with pause at Mid Knee + Clean Pull: (2+3) x 4 sets. CORE 3 sets: Weighted Ab mat sit ups x 25 Ring Push ups x 15 KB Windmill x 5/ side 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 single for the day. Day 5 TRAINING 1: Snatch Balance: 5×2 in between sets, perform banded face pulls x 20 reps and Pendlay Rows x 10 (lighter) 2: Behind the Neck Jerk: 5×1 3: Power Snatch: 3,3,2,2,1,1 THEN 3 sets: Hip extension + 2 arm DB Row (at top of hip extension) (1+2) x 10 reps Flutter kicks x 60 seconds Hammer Curls x 10 Adapted from Burgnerstrength.com
Week 1 Day 1 TRAINING 1: Snatch Push Press + Snatch Balance + OHS + Snatch Balance: (1+1+1+1) x 5 2: 5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”): 5×2. Use straps if you need to and don’t take the weight too heavy if you can’t maintain perfect positions! Pause for 2 seconds at each spot. THEN EMOM for 10 min (5 “working” sets): Odd Minutes: 3 High Hang Snatches Even Minutes: 3 Tall Box Jumps THEN 3 sets: 1 ring dip + 1 Knee Raise on Rings x 5 reps. KB Side Bends x 20 each side. Slow and controlled. Forearm plank x 30 seconds. Day 2 TRAINING 1: Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom): (5+3) x 4 sets. 2: Snatch High Pull + Power Snatch into OHS (meaning, don’t restand after receiving the bar in the power position): (2+2)x3, (1+1) x 3. 3: Clean Pull + Power Clean + Push Jerk: (1+1+1) x 4 sets. Stay light and work speed here. THEN 3 sets: Single Arm Front Rack KB Hold Goblet Squat x 7 each side Single arm KB Waiter Hold Step Up x 7 each leg Strict Toes to Bar or V-Ups x 10 t2b/15 v- ups Day 3 TRAINING1 1: Jerk Dip + Jerk Balance + Tall Jerk + Jerk: (1+1+1+1) x 5 sets. *in between sets perform a 30 second handstand hold . 2: Hang Clean + Front Squat + Clean: (1+2+1) x 2, (1+1+1) x 3 3: Clean Deadlift to Mid Knee + Clean Pull: (2+3) x 4 sets THEN 3 sets: Ab mat sit ups x 25 Push ups x 15 KB Windmill x 5/ side Day 4 TRAINING 1: Snatch: Heavy single for the day 2: Clean and Jerk: Heavy single for the day 3: Front Squat: Heavy single for the day. Day 5 TRAINING 1A: Snatch Balance: 5×3 1:B in between sets, perform banded face pulls x 20 reps and Pendlay Rows x 10 (lighter) 2: Behind the Neck Jerk: 5×2 3: Power Snatch: 3,3,2,2,1,1 ACCESSORY 3 sets: Hip extension + 2 arm DB Row (at top of hip extension) (1+2) x 10 reps Flutter kicks x 60 seconds Hammer Curls x 10 Day 1
Slight Deload-last week of this cycle! TRAINING 1: Snatch Push Press + OHS: (1+1): Work up to a heavy single in 6 sets. 2: Snatch Pull + Snatch: 2 sets @60% of best snatch. 2 sets @ 65%, 2 set @ 70%. 3: Snatch Deadlift: 3x3 @ 80% of best snatch. 4: Front squat: 5 singles. Work up to a heavy for the day in those five sets. Day 2 TRAINING 1: Snatch Push Press + Pause OHS (2+1)x 3 working sets. Keep these lighter and extremely efficient. 2: Power Snatch: 3x2 @65 %, 3x1 @ 70%. 3: Power clean + Push Jerk: (1+1) x 3 working sets @70% of best clean. Day 3 MOVEMENT PREP Three sets: DB Strict Press seated on bench 10 Kb goblet hold curtsy squat x 8 each leg. Tuck Hold x 45 seconds. TRAINING Strict Press: 3x5 medium, light. Push press: work up to a heavy single for the day in 5 sets. Clean and jerk: 3x2 @ 65%, 2x1 @ 70%, 2x1 @ 73% Clean Pulls : 3x3 @ 85%% of best clean. Back squat: 3x3 @ 80% Day 4 TRAINING 1: Snatch: work up to 70-75% and hit for 3 singles. 2: Clean and jerk: work up to a 70-75% and hit for 2 singles. 3: Front squat: work up to a heavy single for the day in 4 sets or less Day 5 Movement Prep: Three sets: Pendlay Row x 10 KB windmills x 10 each side. Hollow rocks x 30 seconds TRAINING: 1: Muscle Snatch + Sotts Press: (3+3)x 3 working sets. 2: Muscle Clean: 3x2 3: Snatch Balance: 2x3, 2x2, 2x1. Stay lighter and maintain perfect form and timing. 4: Jerk Dip + Jerk: (1+1)x 5 sets @ 70% of best jerk. 5: Snatch Deadlift: 3x3 @ 85% of best snatch. |
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
April 2020
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