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Monday
Warmup: - 3 min cardio into 2 rounds: - 10 turtle squats - 8 OHS w/ plate Skill: Snatch Deadlift to knee(slow 3 count) + SN DL to hip(slow 3 count) + Sn 2x(2+2+2)@60-65% 4x(2+2+2)@70-75% Snatch Grip Panda Pull 3x5@50% of snatch Banded Snatch Deadlift 3x8@100% Snatch Grip Strict Press Find new 1RM Snatch Grip Push Press Find new 1RM Strength: Fred Hatfield Squat Program - wk 9 day 1 Rest Accessory: Weighted Cossack Squats 4x10 per side Russian Twists 4x30 Wednesday Warmup: - 3 min cardio into 2 rounds: - 10 turtle squats - 8 good morninsg w/ plate Skill: Clean Deadlift to knee(slow 3 count) + CL DL to hip(slow 3 count) + Clean & Jerk 2x(2+2+2+2)@60-65% 4x(2+2+2+2)@70-75% Banded Clean Deadlift 3x8@100% Strict Press Find new 1RM Push Press Find new 1RM Pause Front Squat - Pause 2 seconds at the bottom 3x2@105-110% - off clean max Strength: Fred Hatfield Squat Program - wk 9 day 2 Back Squat 1x1@110% Accessory: RDL 4x8(75% of clean max) Weighted Plank 4x1 minute Friday Warmup: Coach's Choice Skill: Hang Power Snatch 3x2@60-65% 4x2@70-75% Hang Power Clean & Jerk 3x2+2@60-65% 4x2+2@70-75% Bottom Up Front Squat 3x2@100% front squat max Accessory: Goblet Squats 4x10 Single Arm db Strict Press 4x8 per side Banded Lat Pulldowns 4x15
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Monday
Warmup: - 3 min cardio into 2 rounds: - 6 PVC Passthrough - 6 PVC Drop Snatch Balance - 6 PVC OHS Skill: Snatch Find new 1RM 2x3@50-60% 2x2@70-80 2x1@80-90 4x1@95-100++% Snatch Deadlift Find 1RM then: 3x5@85% Snatch Grip Strict Press 3x3@85-90% Snatch Grip Push Press 3x4@85-90% Strength: Fred Hatfield Squat Program - wk 8 day 1 Back Squat 5x2@85% Accessory: Bulgarian Split Squats 4x10 per side Sunrisers 4x15 Wednesday Warmup: - 3 min cardio into 2 rounds: - 5 BB deadlift - 5 BB Panda Pull - 5 BB strict press Skill: Clean & Jerk Find new 1RM 2x3@50-60% 2x2@70-80 2x1@80-90 4x1@95-100++% Clean Deadlift Find 1RM then: 3x5@85% Strict Press 3x3@85-90% Push Press 3x4@85-90% Pause Front Squat - Pause 2seconds at the bottom 3x2@102% - off clean max Strength: Fred Hatfield Squat Program - wk 8 day 2 Back Squat 3x2@105% Accessory: Staggered DB RDL 4x8 per leg GHD Situps 4x15 Fri day Warmup: Coach's Choice Skill: Hang Power Snatch Find new 1RM Hang Power Clean & Jerk Find new 1RM Bottom Up Front Squat 3x2@90-95% front squat max Accessory: Reverse Sled Pull 4x100 ft Goblet Squats 4x10 Seated Good Mornings 4x10 Weighted Calf Raises 4x10 per side Monday Warmup: - 3 min cardio into 2 rounds: - 6 PVC Passthrough - 6 PVC Drop Snatch Balance - 6 PVC OHS Skill: Snatch - 17 minute EMOM 5x1@80-83% 1 min rest/plate change 5x2@85-88% 1 min rest/plate change 5x1@90-93% Banded Snatch Pull deficit w/ 2sec pause above knee 3x3@110% Snatch Grip Strict Press 3x5@83-85% Snatch Grip Push Press 3x5@83-85% Strength: Fred Hatfield Squat Program - wk 7 day 1 Back Squat 5x2@84.3% Accessory: Weighted Back Extensions 4x15 Russian Twists 4x30 Wednesday Warmup: - 3 min cardio into 2 rounds: - 5 BB deadlift - 5 BB Panda Pull - 5 BB strict press Skill: Clean & Jerk - 17 minute EMOM 5x2+1@80-83% 1 min rest/plate change 5x2+1@85-88% 1 min rest/plate change 5x1@90-93% Banded Clean Pull deficit w/ 2sec pause above knee 3x3@110% Strict Press 3x5@83-85% Push Press 3x5@83-85% Pause Front Squat - Pause 2seconds at the bottom 4x2@100% - off clean max Strength: Fred Hatfield Squat Program - wk 7 day 2 Back Squat 3x2@100% Accessory: RDL - 60% of clean max 4x8 Weighted Planks 4x1min Friday Warmup: Coach's Choice Skill: Power Snatch Find new 1RM Power Clean & Jerk Find new 1RM Bottom Up Front Squat 3x3@85-90% front squat max Accessory: Reverse Sled Pull 4x100 ft Banded Reverse Squats 4x25 Patrick Squats 3-5x10 per leg Weighted ATG Split Squats 5x5 per side  Monday Warmup: - 3 min cardio into 2 rounds: - 8 PVC Passthrough - 8 PVC Drop Snatch Balance - 8 PVC Panda Pull Skill: Snatch w/ 2 sec pause below knee - 17 minute EMOM 5x2@78% 1 min rest/plate change 5x2@80-83% 1 min rest/plate change 5x1@83-85% Banded Snatch Pull deficit w/ 2sec pause above knee 3x3@100% Snatch Grip Strict Press 3x5@75-80% Snatch Grip Push Press 3x5@75-80% Strength: Fred Hatfield Squat Program - wk 6 day 1 Back Squat 5x2@83.6% Accessory: HEAVY Waiter Carry 4x100 ft Russian Twists 4x30 Wednesday Warmup: - 3 min cardio into 2 rounds: - 5 BB deadlift - 5 BB Panda Pull - 5 BB strict press Skill: Clean w/ 2sec pause below knee & Jerk - 17 minute EMOM 5x2+1@78% 1 min rest/plate change 5x2+1@80-83% 1 min rest/plate change 5x1@83-85% Banded Clean Pull deficit w/ 2sec pause above knee 3x3@100% Strict Press 3x5@75-80% Push Press 3x5@75-80% Pause Front Squat - Pause 2seconds at the bottom 4x3@90-95% - off clean max Strength: Fred Hatfield Squat Program - wk 6 day 2 Back Squat 3x3@94.3% Accessory: DB RDL 4x10 Sunrisers 4x15 Friday Warmup: Coach's Choice Skill: Power Snatch w/ 2 sec pause @catch 1@80% 1@83-85% 1@88-90% 2x1@90-95% Power Clean & Jerk w/ 2 sec pause @catch 1+1@80% 1+1@83-85% 1+1@88-90% 2x1+1@90-95% Bottom Up Front Squat 3x3@83-85% front squat max Accessory: Reverse Sled Pull 4x100 ft Tibialis Raises 2x25 FHL Calf Raises 2x25 Patrick Squats 3-5x10 per leg Weighted ATG Split Squats 5x5 per side  Monday Warmup: - 3 min cardio into 2 rounds: - 10 PVC Passthrough - 10 PVC Drop Snatch Balance - 10 PVC Panda Pull Skill: Snatch w/ 2 sec pause below knee - 17 minute EMOM 5x2@75% 1 min rest/plate change 5x2@78% 1 min rest/plate change 5x2@80% Banded Snatch Pull deficit w/ 2sec pause above knee 3x3@90% Snatch Grip Strict Press Find 1rm then: 3x5@73-75% Snatch Grip Push Press Find 1RM then: 3x5@73-75% Strength: Fred Hatfield Squat Program - wk 5 day 1 Back Squat 5x2@82.9% Accessory: HEAVY Farmer's Carry 4x100 ft Back Extensions 4x15 Wednesday Warmup: - 3 min cardio into 2 rounds: - 10 BB deadlift - 10 BB Panda Pull - 10 strict press Skill: Clean w/ 2sec pause below knee & Jerk - 17 minute EMOM 5x2+1@75% 1 min rest/plate change 5x2+1@78% 1 min rest/plate change 5x2+1@80% Banded Clean Pull deficit w/ 2sec pause above knee 3x3@90% Strict Press Find 1rm then: 3x5@73-75% Push Press Find 1rm then: 3x5@73-75% Pause Front Squat - Pause 2seconds at the bottom 4x4@88-90% - off clean max Strength: Fred Hatfield Squat Program - wk 5 day 2 Back Squat 3x2@92.9% Accessory: Bentover DB Rows 4x15 GHD Situps 4x15 Friday Warmup: Coach's Choice Skill: Power Snatch w/ 2 sec pause @catch 1@75% 1@80% 1@85% 2x1@88-90% Power Clean & Jerk w/ 2 sec pause @catch 1+1@75% 1+1@80% 1+1@85% 2x1+1@88-90% Bottom Up Front Squat 3x3@78-80% front squat max Accessory: Reverse Sled Pull 4x100 ft Tibialis Raises 2x25 FHL Calf Raises 2x25 VMO Squat 5-10x5-10 Weighted ATG Split Squats 5x5 per side  Monday
Warmup: - 3 min cardio into 2 rounds: - 10 PVC Passthrough - 10 Banded Side Step - 10 PVC Panda Pull Skill: Snatch w/ 2 sec pause below knee - 17 minute EMOM 5x2@70% 1 min rest/plate change 5x2@75% 1 min rest/plate change 5x2@78% Banded Snatch Pull deficit w/ 2sec pause above knee 3x3@85% Snatch Grip Strict Press Find 1rm then: 3x5@70% Snatch Grip Push Press Find 1RM then: 3x5@70% Strength: Fred Hatfield Squat Program - wk 4 day 1 Back Squat 5x2@82.1% Accessory: Blue Collar Carry 4x100 ft Russian Twists 4x30 Wednesday Warmup: - 3 min cardio into 2 rounds: - 10 BB deadlift - 10 BB Panda Pull - 10 strict press Skill: Clean w/ 2sec pause below knee & Jerk - 17 minute EMOM 5x2+1@70% 1 min rest/plate change 5x2+1@75% 1 min rest/plate change 5x2+1@78% Banded Clean Pull deficit w/ 2sec pause above knee 3x3@85% Strict Press Find 1rm then: 3x5@70% Push Press Find 1rm then: 3x5@70% Pause Front Squat - Pause 2seconds at the bottom 4x5@83-85% - off clean max Strength: Fred Hatfield Squat Program - wk 4 day 2 Back Squat 5x6@87.1% Accessory: Banded Lat Pulldowns 4x15 Sunrisers 4x15 Friday Warmup: Coach's Choice Skill: Power Snatch w/ 2 sec pause @catch 1@70% 1@75% 1@80% 2x1@80% Power Clean & Jerk w/ 2 sec pause @catch 1+1@70% 1+1@75% 1+1@80% 2x1+1@80% Bottom Up Front Squat 3x3@75% front squat max Accessory: Reverse Sled Pull 4x100 ft Tibialis Raises 2x25 FHL Calf Raises 2x25 KOT Calf Raises 2x25 ATG Split Squats 5x5 per side Monday Warmup: - 3 min cardio into 2 rounds: - 10 PVC Passthrough - 10 Banded Side Step - 10 PVC No Dip Drop Sn Balance Skill: Snatch Complex: Sn Pull + Hang Sn Pull + Hang PSn + Sn 3x(1+1+1+1)@85% 4x(1+1+1+1)@88-90% OHS: 3x2@100-103% Sn Deadlift complex - Sn below knee + Sn midthigh + Sn hip 2x(2+2+2)@120% 3x(2+2+2)@125% Strength: Fred Hatfield Squat Program - wk 3 day 1 Back Squat 5x2@81.4% Accessory: Front Rack KB/DB Carry 4x100 ft GHD Situps 4x15 Wednesday Warmup: - 3 min cardio into 2 rounds: - 10 BB deadlift - 10 BB Bent Over Row - 10 strict press Skill: Clean & Jerk Complex: Cl Pull + Hang Cl Pull + Hang PCl + Cl + Jerk 3x(1+1+1+1+1)@85% 4x(1+1+1+1+1)@88-90% Push Jerk 4x2@100-103% Split/Push Jerk Recover: 3x2@95-100% CL Deadlift complex - Cl below knee + Cl midthigh + Cl hip 2x(2+2+2)@120% 3x(2+2+2)@125% Pause Front Squat - Pause 2seconds at the bottom 4x5@75-80% - off clean max Strength: Fred Hatfield Squat Program - wk 3 day 2 Back Squat 5x5@86.4% Accessory: Banded Lat Pulldowns 4x15 Tall Box Jumps 4x5 Friday Warmup: Coach's Choice Skill: Power Snatch Complex: Hang PSn + PSn 3x(1+1)@85-90% 3x(1+1)@93-95% Power Clean & Jerk Complex: Hang Cl+Cl + Jerk 3x(1+1+1)@85-90% 3x(1+1+1)@93-95% Snatch Grip Strict Press 3x5@55-60% Weighted Good Mornings 4x5@55% of Snatch Accessory: Reverse Sled Pull 4x100 ft Tibialis Raises 2x25 FHL Calf Raises 2x25 ATG Split Squats 5x5 per side  Monday Warmup: - 3 min cardio into 2 rounds: - 10 PVC Passthrough - 10 Banded Side Step - 10 PVC No Dip Drop Sn Balance Skill: Snatch Complex: Sn Pull + Hang Sn Pull + Hang PSn + Hang Sn+ Sn 3x(1+1+1+1+1)@80% 4x(1+1+1+1+1)@83-85% OHS: 4x3@95-98% Sn Deadlift complex - Sn below knee + Sn midthigh + Sn hip 2x(2+2+2)@110% 3x(2+2+2)@115% Strength: Fred Hatfield Squat Program - wk 2 day 1 Back Squat 5x2@80.7% Accessory: Front Rack KB/DB Lunges 4x100 ft Sunrisers 4x20 Wednesday Warmup: - 3 min cardio into 2 rounds: - 10 BB deadlift - 10 BB Bent Over Row - 10 strict press Skill: Clean & Jerk Complex: Cl Pull + Hang Cl Pull + Hang PCl + Hang Cl + Cl + Jerk 3x(1+1+1+1+1+1)@80% 4x(1+1+1+1+1+1)@83-85% Push Jerk 4x3@95-98% Split/Push Jerk Recover: 3x2@90-93% CL Deadlift complex - Cl below knee + Cl midthigh + Cl hip 2x(2+2+2)@110% 3x(2+2+2)@115% Pause Front Squat - Pause 2seconds at the bottom 4x5@65-70% - off clean max Strength: Fred Hatfield Squat Program - wk 2 day 2 Back Squat 5x4@85.7% Accessory: Weighted Pullups 4x5 Tall Box Jumps 4x5 GHD Situps 4x15 Friday Warmup: Coach's Choice Skill: Power Snatch Complex: High Hang PSn + Hang PSn + PSn 2x(1+2+1)@80-83% 4x(1+2+1)@85-88% Power Clean & Jerk Complex: High Hang Pcl+Hang Cl+Cl + Jerk 2x(1+2+1+1)@80-83% 4x(1+1+1+1)@85-88% Snatch Grip Strict Press 3x5@40-50% Weighted Good Mornings 4x5@50% of Snatch Accessory: DB Upright Row 4x8-10 Reverse Sled Pull 4x100 ft Russian Twists 4x30 Tibialis Raises 2x25 FHL Calf Raises 2x25  Monday Warmup: - 3 min cardio into 2 rounds: - 10 PVC Passthrough - 10 Banded Side Step - 10 PVC No Dip Drop Sn Balance Skill: Snatch Complex: Sn Pull + Hang Sn Pull + Hang PSn + Hang Sn+ Sn 2x(1+1+2+2+1)@70-75% 4x(1+1+2+1+1)@78-80% OHS: 4x4@90% Sn Deadlift complex - Sn below knee + Sn midthigh + Sn hip 2x(2+2+2)@105% 3x(2+2+2)@110% Strength: Fred Hatfield Squat Program - wk 1 day 1 Back Squat 5x2@80% Accessory: Suitcase Carry 4x100 ft Russian Twist 4x20 Wednesday Warmup: - 3 min cardio into 2 rounds: - 10 BB deadlift - 10 BB Bent Over Row - 10 strict press Skill: Clean & Jerk Complex: Cl Pull + Hang Cl Pull + Hang PCl + Hang Cl + Cl + Jerk 2x(1+1+2+2+1+1)@70-75% 4x(1+1+2+1+1+1)@78-80% Push Jerk 4x4@90% Split/Push Jerk Recover: 3x2@88% CL Deadlift complex - Cl below knee + Cl midthigh + Cl hip 2x(2+2+2)@105% 3x(2+2+2)@110% Pause Front Squat - Pause 2seconds at the bottom 4x5@60% Strength: Fred Hatfield Squat Program - wk 1 day 2 Back Squat 5x3@85% Accessory: Weighted Pullups 4x5 GHD Situps 4x15 Friday Warmup: - 3 min cardio into 2 rounds: - 10 upright barbell row - 10 barbell strict press - 10 barbell front squat Skill: Power Snatch Complex: High Hang PSn + Hang PSn + PSn 2x(2+2+1)@70-75% 3x(1+2+1)@78-80% Power Clean & Jerk Complex: High Hang Pcl+Hang Cl+Cl + Jerk 2x(2+2+2+1)@70-75% 3x(2+2+1+1)@78-80% Accessory: DB Bent Over Row 4x8-10 Reverse Sled Pull 4x100 ft Tall Box Jumps 4x5  Monday
Warmup: - 3 min cardio into 2 rounds: - 10 PVC Passthrough - 10 Drop Squat - 5 DB OHS per side Skill: Snatch Complex: Sn Pull + Hang Sn Pull + Hang PSn + Hang Sn+ Sn 2x(1+1+2+2+2)@65% 4x(1+1+2+2+1)@70-75% OHS: 4x5@85-88% Sn Deadlift complex - Sn below knee + Sn midthigh + Sn hip 2x(2+1+1)@100% 3x(2+1+1)@105% Strength: Hatch Squat cycle - wk 12 day 1 Back 5@60% 5@70% 2x5@75% Front 5@65% 5@70% 5@75% Accessory: Blue Collar Carry 4x100 ft GHD Situps 4x15 Wednesday Warmup: - 3 min cardio into 2 rounds: - 10 barbell deadlift - 10 drop squat - 10 strict press Skill: Clean & Jerk Complex: Cl Pull + Hang Cl Pull + Hang PCl + Hang Cl + Cl + Jerk 1x(1+1+2+2+2+1)@65% 2x(1+1+2+2+1+1)@70-75% Push Jerk 4x5@85-88% Split/Push Jerk Recover: 3x2@80-85% CL Deadlift complex - Cl below knee + Cl midthigh + Cl hip 2x(2+1+1)@100% 3x(2+1+1)@105% Strength: Hatch Squat cycle - wk 12 day 2 Back 5@60% 5@65% 2x5@70% Front 5@60% 5@70% 5@75% Accessory: Weighted Pullups 4x5 Sunrisers 4x20 Friday Warmup: - 3 min cardio into 2 rounds: - 10 upright barbell row - 10 barbell strict press - 10 barbell front squat Skill: Power Snatch Complex: High Hang PSn + Hang PSn + PSn 2x(2+2+2)@60-65% 3x(2+2+1)@70=75% Power Clean & Jerk Complex: Hang Hang Pcl+Hang Cl+Cl + Jerk 2x(2+2+2+1)@60-65% 3x(2+2+1+1)@70-75% Accessory: Weighted Split Squats 4x10 per leg Reverse Sled Pull 4x100 ft Tall Box Jumps 4x5 |
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 Cathy Ton Archives
April 2022
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