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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
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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. Week 11
Day 1 MOVEMENT PREP Single leg Kb RDL (6/6) 10 single arm bent over DB row Single arm Db overhead Walking Lunge x 20 steps. TRAINING Front squat+ 1 1/4 front squat + front squat : 5 x (1+1+1). Deadlift to 1” off ground+ deadlift to mid knee + deadlift to mid thigh+ Clean + Jerk. (1+1+1+1+1) x 3 working sets. Clean deadlift to mid thigh + clean + Jerk: 4 singles (no need to work back down in weight, build up in weight from the complex above) 2 sets: Max reps in 60 seconds of jumping alternating lunge. Day 2 TRAINING 1: Snatch Push Press: 5,4,3,2,1. Build to a heavy. 2: Muscle Snatch + Tall snatch + Zotts Press: (1+1+3) x 4 sets. 3: Snatch Pull + High Pull + Snatch (1+1+1) x 5 working sets. 4: Snatch: three singles 5: Snatch deficit deadlift: 3x3 @ 105% of best snatch Perform five tall box jumps in between deadlift sets Day 3 MOVEMENT PREP Three sets: DB Floor Bench press x 10. Get as heavy as possible HEAVY double DB overhead hold x 30 seconds. Chin ups or Lat Pull Downs x 10 TRAINING 1: Snatch Balance: Work up to a heavy single in 10 min. 2: Power snatch + Pause Snatch (pause in receive for three seconds) x 4 working sets. 3: Clean from 1” off the floor + jerk: (1+1) x four sets. Work up in weight each set. 4: Front squat + Back squat + goblet squat: (2+2+10) x 5 working sets 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: Back Squat: Work up to a heavy single in 6 sets. Day 5 TRAINING 1: Tall cleans+ jerk + press in split x 3 sets. 2: Rack jerk: work to a heavy single in ten minutes. 3: 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. 4: Power clean + push jerk: 3,2,1,3,2,1,1,1. Work back down and work back up. Build to a medium heavy set. 5: Deficit clean deadlifts: 3x3 @105% of best cleans. Week 10
MOVEMENT PREP 3 Sets: Single Arm Db Clean and jerk (6/6) 10 Slow Ring Rows KB Goblet Hold Walking Lunge x 20 steps. TRAINING 1: In the hole front squat: 3,3,2,2,1,1,1 2: Pause Clean (pause in receive for 3 seconds) + Clean + Pause Jerk (pause in receive for three seconds) (1+1+1+1) x 3 working sets. 3: Clean and Jerk: 3 singles (no need to work back down in weight, build up in weight from the complex above) 2 sets: 4: Max reps in 60 seconds of jumping squats with an empty barbell on back. Day 2 TRAINING 1: Snatch Push Press: 3,3,2,2,1,1. Build to a heavy 2: Muscle Snatch + Tall Snatch + Tempo OHS + Zotts Press: (1+1+1+3) x 3 sets. 3: Snatch deadlift to mid knee + Snatch deadlift to mid thigh + Snatch (1+1+1) x 3 working sets. 4: Snatch Deadlift to mid thigh + Snatch (1+1) x 3 working sets. 5: Snatch deficit deadlift: 3x3 @ 105% of best snatch 6: Perform five tall box jumps and 15 jumping alternating lunges in between deadlift sets Day 3 MOVEMENT PREP Three sets: Single arm DB Bench press x 5. Get as heavy as possible HEAVY Front rack Hold x 30 seconds. Chin ups or Lat Pull Downs x 10 TRAINING 1: Snatch Balance: Work up to a heavy single in 10 min. 2: Power snatch straight into overhead squat (pause for a second in receive and then squat): 3,3,2,2,1,1 3: Power clean + push jerk waves: 2,2,1,2,2,1,2,2,1. Work up and work back down each time. Build to a heavy. 4: Front squat + Back squat: (3+3)x 5 working sets Day 4 TRAINING 1: Snatch: Work up to a heavy single for the day in 15 min. 2: Clean and jerk: Work up to a heavy single for the day in 15 min. 3: Back Squat: Work up to a heavy single in 6 sets. Day 5 TRAINING 1: Tall cleans+ jerk + press in splits x 4 sets. 2: Behind the neck jerk: work to a heavy single in ten minutes. 2: Snatch off blocks (at mid thigh): 3,2,1,3,2,1,1. Work up in weight, work back down and work back up again. 4: Clean pull off blocks+ clean (right above knee) + jerk: (1+1+2) x five sets. Work up in weight each set. 5: Deficit clean deadlifts: 3x3 @ 105% of best cleans. Week 9
Day 1 THREE SETS Push up: 3 second hold at top, 3 second hold at bottom for five reps. 5 strict pull ups with 5 second dead hang in between reps Goblet squat with 10’second hold in bottom for 5 reps. THEN 1: Tempo ohs (3 sec down, 3 sec hold) + snatch drop + zotts Press: (1+2+3) x 4 sets. 2: Front squat: 5x5 @ 70-75% 3: Clean deadlift to below knee + clean deadlift to mid thigh + clean + jerk: 5 working sets. 4: Clean and jerk: 3 singles Day 2 TRAINING 1: Push press + behind the neck push press + push press: 4 working sets. 2: Push jerk + jerk: work to a heavy set. 3: Snatch deadlift to below the knee + snatch pull with 1 second pause at the top of pull + snatch: 5 working sets 4: Snatch deadlift: 3x3 @ 100% of best snatch 5: Perform five tall box jumps in between sets Day 3 MOVEMENT PREP 3 SETS Db glute bridge Bench press x 10 reps Single arm KB Front rack reverse lunge x 10 heavy (5 right arm, 5 left) Chin ups x 10 TRAINING 1: Power snatch + snatch balance + snatch: 5 working sets. 2: Power clean + clean + jerk + behind the neck jerk x 4 working sets. 3: back squat + front squat (5+ 1)x 5 sets Day 4 TRAINING 1: Snatch: Work up to a heavy single for the day. 2: Clean off blocks + jerk: 3,2,1,3,2,1,1. 3: Back Squat: Work up to a heavy single in 6 sets. Day 5 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 and jerk: work to a heavy single for the day. 4: Deficit clean deadlifts: 3x3 @ 100% of best cleans. Week 8
Day 1 MOVEMENT PREP Single leg double Kb RDL (6/6) 10 push ups Double KB Walking Lunge x 20 steps. TRAINING 1: Front squat : 6x 2 @ best clean. 2: Power Clean + Jerk Dip + Jerk (1+1+1) x 3 working sets. 3: Power clean and jerk : 3 working sets Day 2 TRAINING 1: Snatch Push Press + ohs: 5 singles. Heavy 2: Muscle Snatch + OHS + Tall Snatch + Zotts Press: (1+1+1+3) x 3 sets. 3: Snatch deadlift to mid thigh + Snatch (1+1) x 5 working sets. 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 five sets. 4: Front squat + Back squat: (1+1)x 5 working sets Day 4 TRAINING 1: Back Squat: Work up to a heavy single in 6 sets. 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: Power clean + push jerk waves: 2,2,1,2,2,1,1 4: 75,80,85,75,80,85,85+. Try and build heavier than last week. Day 5 TRAINING 1: BTN Rack jerk: work to a heavy single behind the neck jerk 2: Snatch: Work up to a heavy single for the day 3: Clean and jerk: Work up to a heavy single for the day 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
August 2020
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