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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
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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. Day 1
TRAINING 1: Snatch Push Press: 2x3, 2x2, 2x1. Work up in weight as reps decrease. Try and hit a weight heavier than last week. 2: 2 position snatch (low hang, floor): 2 sets @ 78% of best snatch. 2 sets @82%, 2 set @ 82%+%. 3: Snatch Deadlift: 3x3 @ 105% of best snatch. 4: Front squat: 10x1 @ 90% of best front squat Day 2 TRAINING 1: Snatch Push Press + Pause Snatch Balance + OHS (1+1+1)x 5. 2: Mid knee Power Snatch (go from top down)+ Power Snatch (1+1) x 3 @ 85% of best Power Snatch, (1+1) x 2 @ 85+%. 3: Power clean + Push Jerk + Behind the neck Jerk + Jerk:(1+1+1+1) x 5 working sets @85-85+% of best clean. Day 3 MOVEMENT PREP Three sets: Single Arm KB Front Rack Wall Sit March x 20 seconds each side. Kb goblet hold curtsy lunge x 8 each leg. Single arm Plank hold on medball + dB Row with other arm x 10 rows each side. TRAINING: 1: DB Seated Press: Find a Heavy set of 5. 2: Clean deadlift to mid knee + clean from 1”’off ground + jerk: (1+1+1) x 5 working sets 3: Clean Pulls : 3x3 @ 105% of best clean. 4: Back squat: work up to a heavy single in five sets. 5: Back squat: 2x 10 @70-75% of best back squat. 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 in 4 sets or less Day 5 MOVEMENT PREP Three sets: Single arm alternating dB row in Hip Extension x 10 total rows. KB side Plank (in side plank, hold kb with other arm) x 20 sec each side. Hollow Hold flip to super man x 5 rolls back and forth. TRAINING: 1: Muscle Snatch + tall snatch+Sotts Press: (3+3+3)x 3 working sets. 2: Muscle Clean: 3x3 3: Snatch Balance: 3,3,2,1,1. Work up in weight each set. 4: Jerk Dip + Jerk + Jerk Dip + Jerk: (1+1+1+1)x 5 sets. 5: Rack Jerk: build to a heavy single. 6: Snatch Deadlift: 3x3 @ 105% of best snatch. 7: Tempo Snatch Deadlifts: 2x1. 10 seconds up, 10 seconds down @ 90% of best snatch. Day 1
TRAINING 1: Snatch Push Press: 2x3, 2x2, 2x1. Work up in weight as reps decrease. Try and hit a weight heavier than last week. 2: 2 position snatch (low hang, floor): 2 sets @ 78% of best snatch. 2 sets @82%, 2 set @ 82%+%. 3: Snatch Deadlift: 3x3 @ 105% of best snatch. 4: Front squat: 10x1 @ 90% of best front squat Day 2 1: Snatch Push Press + OHS + Snatch Push Press + OHS: (1+1+1+1) x 5 working sets. 2: Snatch pull+ snatch high pull + power snatch: (1+1+1) x 4 working sets. 3: Power clean + Push Jerk + Pause Behind the neck Jerk (1+1+1) x 5 working sets @85-90% of best power clean. Day 3 MOVEMENT PREP Three sets: Tempo Goblet Squats: 6 seconds down, 6 seconds up x 4 reps. Banded Hip Circles x 10 each leg, counter clockwise and clockwise circles. Place band right above knees while on your hands and knees and complete hips circles. Ring knee tuck into L sit x 5 reps Then: Strict Press: 5,5,4,4,3,3. Push press: 8,6,4. Make these challenging. 2 POS clean (At the Knee, floor)+ jerk (2+ 1) x 5 working sets. Go from the top down on the below the knee. Make sure you don’t sit back too far on your heels on the eccentric! Clean Pulls : 3x3 @ 105% of best clean. Tempo back squats: 5x3 @ 3 seconds down, 3 second pause at the bottom. Back Squats: 1 x 20 reps @ 65-70% of best back squats. 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 single for the day in 4 sets or less Day 5 MOVEMENT PREP Three sets: GHD Hip extension alternating single arm dumbbell row x 10 reps. Hold the hip extension the whole time. KB See Saw Press x 20 reps. Star Plank Hold x 45 seconds TRAINING Muscle Snatch + Snatch Drop (3+3) x 3 sets. Muscle Clean + Tal Clean: (3+3) x 3 sets. Keep these at a medium load. I want them to be snappy! Snatch Balance: 3,2,2,2,1,1,1. Work up in weight each set. Jerk Dip + Push Jerk + Jerk: (1+1+1) x 5 working sets Snatch Deadlift: 3x3 @ 105+% of best snatch. Tempo Snatch Deadlifts: 3x1. 10 seconds up, 10 seconds down @ 95% of best snatch. Day 1
TRAINING 1: Snatch Push Press: 2x3, 2x2, 2x1. Work up in weight as reps decrease. 2: 3 position snatch (high hang, low hang, floor): 2 sets @ 72% of best snatch. 2 sets @ 77%. 1 set @ 82%. 3: Snatch Deadlift: 3x5 @ 95% of best snatch. 4: Front squat: 10x2 @ 85% of best front squat Day 2 TRAINING Snatch Push Press + OHS (2+2) x 3, (1+1) x 2. Try to work up to a weight that is 7-10# heavier than her snatch. 1” off the floor Power Snatch (go from the top down) + Power Snatch (1+2) x 3 @ 77% of best Power Snatch, (1+1) x 2 @ 82%. Power clean + Push Jerk + Behind the neck Jerk (1+1+1) x 5 working sets @85% of best Power clean. Day 3 TRAINING Three sets: Double arm KB upside down Hold x 30 seconds. KB goblet hold Cossack squat x 10 Pigeon Pose Hip extensions x 10 each side Then: Strict Press + Push Press (1+5) x 3 Push Press: 3x2. Continue building off of previous sets and build to a heavy double. 3 POS clean + jerk: (3+1) x 5 @ 80-85% of best clean and jerk. Tempo back squat (3 seconds down, 3 second in bottom, explode up) + 1 1/4 back squat + back squat: (1+1+1)x 5 working sets. 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 in 6 sets or less Day5 MOVEMENT PREP Superman Y holds x 10 reps. Hold for two seconds at the top of each rep. These will be done with light weights. KB Star Planks x 30 seconds each side.Ring support Tuck Hold x 30 seconds TRAINING Strict high hang Muscle Snatch: 3x3 Above the knee Muscle Clean: 3x3 Pause Snatch Balance + Snatch Balance: (1+1) x 5. Work up in weight each set. Jerk Dip + Jerk: (1+1): 65%,70%,75%,80%,70%,75%,80%,85%,90%,90+%. Snatch Deadlift: 3x5 @ 100% of best snatch. Tempo Snatch Deadlifts: 3x1. 10 seconds up, 10 seconds down @ 90% of best snatch. Day 1
TRAINING 1) SNATCH PUSH PRESS + PAUSE SNATCH BALANCE: (1+1): WORK UP TO A HEAVY SINGLE IN 6 SETS. 2) SNATCH HIGH PULL + SNATCH: 2 SETS @60% OF BEST SNATCH. 2 SETS @ 65%, 2 SET @ 70%.3)SNATCH DEADLIFT: 3X3 @ 80% OF BEST SNATCH.4) SNATCH DEADLIFT: 3X1 @100% OF BEST SNATCH. 5) FRONT SQUAT: 4 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%. PERCENTAGE BASED OFF OF BEST POWER SNATCH. 3) POWER CLEAN + PUSH JERK: (1+1) X 3 WORKING SETS @70% OF BEST POWER CLEAN. Day 3 MOVEMENT PREP THREE SETS:1) DB Z PRESS SEATED ON FLOOR X 102) KB GOBLET HOLD CURTSY SQUAT X 8 EACH LEG. 3) TUCK HOLD X 45 SECONDS. TRAINING 1) PUSH PRESS: 3X5 MEDIUM, LIGHT. 2) CLEAN AND JERK: 3X2 @ 65%, 2X1 @ 71%, 2X1 @ 75%3) CLEAN PULLS : 3X3 @ 85% OF BEST CLEAN.4) BACK SQUAT: 3X3 @ 80% Day 4 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 3 Rounds: 1: Landmine Row x 10 2: KB windmills x 10 each side. 3: Hollow rocks x 30 seconds TRAINING: 1: Muscle Snatch + Sotts Press: (3+3)x 3 working sets. 3: Muscle Clean: 3x2 4: Snatch Balance: 2x3, 2x2, 2x1. Stay lighter and maintain perfect form and timing. 5: Jerk Dip + Jerk: (1+1)x 4 sets @ 75% of best jerk. 6: Snatch Deadlift: 3x2 @ 90% of best snatch. Day 1
1) Snatch Push Press + OHS: 2x(3+1), 2x(2+1), 2x(1+1). 2) Work up in weight as reps decrease. 3) Snatch High Pull + Snatch: 2 sets @ 80% of best snatch. 2 sets @ 82%, 2 set @ 85%. 4) Snatch Deadlift: 3x3 @ 100% of best snatch. 5) Front squat: 10x1 @ 90% of best front squat Day 2 1) SNATCH PUSH PRESS + OHS (3+2)X 5. 2) 1” OFF FLOOR POWER SNATCH (GO FROM TOP DOWN)+ POWER SNATCH (1+1) X 3 @ 80% OF BEST POWER SNATCH, (1+1) X 2 @ 85%. 3) POWER CLEAN + PUSH JERK + BEHIND THE NECK JERK (1+1+1) X 5 WORKING SETS @85-85+% OF BEST CLEAN. Day 3 MOVEMENT PREP THREE SETS:TEMPO DB THRUSTER 6 SECONDS DOWN, 6 SECONDS UP X 4 REPS. BANDED HIP CIRCLS X 10 EACH LEG, COUNTER CLOCKWISE AND CLOCKWISE CIRCLES. PLACE BAND RIGHT ABOVE KNEES WHILE ON YOUR HANDS AND KNEES AND COMPLETE HIPS CIRCLES. DOUBLE ARM KB FLUTTER KICKS X 30 SECONDS.TRAINING 1) STRICT PRESS: 5,4,3,2,1. WORK UP TO A HEAVY SINGLE FOR TH DAY. 2) PUSH PRESS: 4X2. ONLY COUNT YOUR WORKING SETS. WORK UP TO A HEAVY DOUBLE. 3) 2 POS CLEAN (BELOW KNEE, FLOOR)+ JERK (2+ 1) X 5 WORKING SETS. GO FROM THE TOP DOWN ON THE BELOW THE KNEE. 4) CLEAN PULLS : 3X3 @ 95% OF BEST CLEAN.5) BACK SQUAT: 2X 10 @70% OF BEST BACK SQUAT. 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 IN 4 SETS OR LESS Day 5 MOVEMENT PREP THREE SETS:SUPERMAN DB Y HOLDS X 10. PAUSE AT TOP FOR TWO SECONDS (THESE WILL BE LIGHT)KB SIDE PLANK (IN SIDE PLANK, HOLD KB WITH OTHER ARM) X 20 SEC EACH SIDE. HOLLOW HOLD X 45 SECONDS TRAINING: 1) MUSCLE SNATCH + SOTTS PRESS: (3+3)X 3 WORKING SETS. 2) MUSCLE CLEAN: 3X3 3) SNATCH BALANCE: 3,3,2,2,1,1. WORK UP IN WEIGHT EACH SET.4) JERK DIP + JERK + JERK DIP + JERK: (1+1+1+1)X 5 SETS. SNATCH DEADLIFT: 3X3 @ 100% OF BEST SNATCH. 5) TEMPO SNATCH DEADLIFTS: 2X1. 10 SECONDS UP, 10 SECONDS DOWN @ 90% OF BEST SNATCH. Day 1
1) SNATCH PUSH PRESS: 2X3, 2X2, 2X1. WORK UP IN WEIGHT AS REPS DECREASE. TRY AND HIT A WEIGHT HEAVIER THAN LAST WEEK. 2) 2 POSITION SNATCH (LOW HANG, FLOOR): 2 SETS @ 75% OF BEST SNATCH. 2 SETS @80%, 1 SET @ 80+%.3) SNATCH DEADLIFT: 4X3 @ 95% OF BEST SNATCH.4) FRONT SQUAT: 10X2 @ 85% OF BEST FRONT SQUAT Day 2 TRAINING 1) SNATCH PUSH PRESS + OHS (1+2) X 3, (1+1) X 2, WORK UP TO A HEAVY FOR THE DAY. 2) 1” OFF THE FLOOR POWER SNATCH (GO FROM THE TOP DOWN) + POWER SNATCH (1+2) X 3 @ 80% OF BEST POWER SNATCH, (1+1) X 2 @ 80+%. 3) POWER CLEAN + PUSH JERK + PAUSE BEHIND THE NECK JERK (1+1+1) X 5 WORKING SETS @80-85% OF BEST POWER CLEAN. Day 3 MOVEMENT PREP THREE SETS:TEMPO DB THRUSTER 6 SECONDS DOWN, 6 SECONDS UP X 4 REPS. BANDED HIP CIRCLS X 10 EACH LEG, COUNTER CLOCKWISE AND CLOCKWISE CIRCLES. PLACE BAND RIGHT ABOVE KNEES WHILE ON YOUR HANDS AND KNEES AND COMPLETE HIPS CIRCLES. DOUBLE ARM KB FLUTTER KICKS X 30 SECONDS.TRAINING: 1) STRICT PRESS: 5,4,3,2,1. WORK UP TO A HEAVY SINGLE FOR TH DAY. 2) PUSH PRESS: 4X2. ONLY COUNT YOUR WORKING SETS. WORK UP TO A HEAVY DOUBLE. 3) 2 POS CLEAN (BELOW KNEE, FLOOR)+ JERK (2+ 1) X 5 WORKING SETS. GO FROM THE TOP DOWN ON THE BELOW THE KNEE. 4) CLEAN PULLS : 3X3 @ 95% OF BEST CLEAN. 5) TEMPO BACK SQUATS: 4X4 @ 3 SECONDS DOWN, 3 SECOND PAUSE AT THE BOTTOM. 6) BACK SQUATS: 2X 10 REPS AS FAST AS POSSIBLE @ 65-70% OF BEST BACK SQUAT. 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 IN 4 SETS OR LESS Day 5 MOVEMENT PREP THREE SETS:SUPINATED GRIP CHIN UPS X 10KB SEE SAW PRESS X 20 REPS.RING SUPPORT HOLD X 45 SECONDS TRAINING 1) MUSCLE SNATCH: 3,3,2,2,1,1. WORK UP TO A HEAVY SINGLE. 2) MUSCLE CLEAN: 3X3. KEEP THESE AT A MEDIUM LOAD. I WANT THEM TO BE SNAPPY! 3) SNATCH BALANCE: 3,2,2,2,1,1,1. WORK UP IN WEIGHT EACH SET.4) JERK DIP + JERK: (1+2)X 3, (1+1) X 2 5) SNATCH DEADLIFT: 3X4 @ 100% OF BEST SNATCH. 6) TEMPO SNATCH DEADLIFTS: 3X1. 10 SECONDS UP, 10 SECONDS DOWN @ 90% OF BEST SNATCH. Day 1
TRAINING 1) SNATCH PUSH PRESS: 2X3, 2X2, 2X1. WORK UP IN WEIGHT AS REPS DECREASE.2) 3 POSITION SNATCH (HIGH HANG, LOW HANG, FLOOR): 2 SETS @ 70% OF BEST SNATCH. 2 SETS @ 75%. 1 SET @ 80%. 3) SNATCH DEADLIFT: 3X5 @ 90% OF BEST SNATCH.4) FRONT SQUAT: 10X3 @ 80% OF BEST FRONT SQUAT Day 2 SNATCH PUSH PRESS + PAUSE OHS + OHS (1+1+2) X 5. TRY TO WORK UP TO A WEIGHT THAT IS 5# HEAVIER THAN YOUR SNATCH. 1” OFF THE FLOOR POWER SNATCH (GO FROM THE TOP DOWN) + POWER SNATCH (1+2) X 3 @ 75% OF BEST POWER SNATCH, (1+1) X 2 @ 80%.POWER CLEAN + PUSH JERK + BEHIND THE NECK JERK (1+1+1) X 5 WORKING SETS @80-85% OF BEST POWER CLEAN. Day 3 MOVEMENT PREP THREE SETS:SINGLE ARM KB UPSIDE DOWN CARRY + PRESS: WALK 10 ‘ PRESS THREE TIMES. 3 TIMES EACH SIDE. BANDED LATERAL WALK + GOBLET SQUAT X 10 STEPS TO THE RIGHT PLUS 7 SQUATS, 10 STEPS TO LEFT PLUS 7 SQUATS. HOLD GOBLET SQUAT POSITION THE WHOLE TIME. PIGEON POSE HIP EXTENSIONS X 10 EACH SIDE TRAINING 1) STRICT PRESS + PUSH PRESS (2+3) X 32) PUSH PRESS: 3X3. CONTINUE BUILDING OFF OF PREVIOUS SETS AND BUILD TO A HEAVY TRIPLE. 3) 3 POS CLEAN + JERK: (3+1) X 5 @ 75-80% OF BEST CLEAN AND JERK. 4) CLEAN PULLS : 3X3 @ 90% OF BEST CLEAN.5) BOX BACK SQUATS: 5X5 (SIT JUST BELOW PARALLEL. SIT THE HIPS WAY FAR BACK) 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 SINGLE FOR THE DAY IN 6 SETS OR LESS Day 5 THREE SETS:DB FLIES X 10KB TURKISH GET UPS X 3 EACH SIDE RING SUPPORT TUCK HOLD X 30 SECONDS TRAINING: 1) MUSCLE SNATCH: 3X32) MUSCLE CLEAN: 3X33) PAUSE SNATCH BALANCE + SNATCH BALANCE: (1+1) X 5. WORK UP IN WEIGHT EACH SET. TRY TO WORK UP TO A WEIGHT THAT IS WITHIN 5-10# OF YOUR BEST SNATCH. 4) JERK DIP + JERK: (1+2)X 3, (1+1) X 2 5) SNATCH DEADLIFT: 3X5 @ 95% OF BEST SNATCH. 6) TEMPO SNATCH DEADLIFTS: 3X1. 10 SECONDS UP, 10 SECONDS DOWN @ 85% OF BEST SNATCH. Day 1
TRAINING - SLIGHT DELOAD 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 3 SETS:DB STRICT PRESS SEATED ON BENCH 10KB GOBLET HOLD CURTSY SQUAT X 8 EACH LEG. TUCK HOLD X 45 SECONDS. TRAINING 1) STRICT PRESS: 3X5 MEDIUM, LIGHT. 2) PUSH PRESS: WORK UP TO A HEAVY SINGLE FOR THE DAY IN 5 SETS. 3) CLEAN AND JERK: 3X2 @ 65%, 2X1 @ 70%, 2X1 @ 73%4) CLEAN PULLS : 3X3 @ 85% OF BEST CLEAN.5) BACK SQUAT: 3X3 @ 80% Day 4 TRAINING 1) SNATCH PUSH PRESS: 2X3, 2X2, 2X1. WORK UP IN WEIGHT AS REPS DECREASE.2) 3 POSITION SNATCH (HIGH HANG, LOW HANG, FLOOR): 2 SETS @ 70% OF BEST SNATCH. 2 SETS @ 75%. 1 SET @ 80%. 3) SNATCH DEADLIFT: 3X5 @ 90% OF BEST SNATCH.4) FRONT SQUAT: 10X3 @ 80% OF BEST FRONT SQUAT Day 5 MOVEMENT PREP 3 SETS:PENDLAY ROW X 10KB 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
February 2020
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