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Week 7
Day 1 MOVEMENT PREP Three sets: Single leg Kb RDL (6/6) 10 Push up + single arm row Barbell front rack KB Step ups x 10 steps. TRAINING In the hole front squat + 1 1/4 front squat + front squat : 5 x (1+1+1). Deadlift to mid thigh+ Clean + Push Jerk + Jerk (1+1+1+1) x 3 working sets. Clean deadlift to mid thigh + clean + Jerk: 3 singles (no need to work back down in weight, build up in weight from the complex above) 1 sets: Max reps in 60 seconds of jumping alternating lunge Day 2 TRAINING 1: Snatch Push Press: 5,5,3,3,1,1 2: Muscle Snatch + OHS + Zotts Press: (1+1+3) x 3 sets. 3: Snatch Pull + High Pull + Snatch (1+1+1) x 3 working sets. 4: Snatch High Pull + Snatch (1+1) x 3 working sets. 5: Snatch: three singles 6a: Snatch deficit deadlift: 3x3 @ 105% of best snatch 6b: Perform five tall box jumps in between deadlift sets Day 3 TRAINING: Three sets: Single arm DB Bench press x 10 (5/5). Get as heavy as possible HEAVY double kb front rack hold x 30 seconds. Chin ups or Lat Pull Downs x 10 THEN: 1: Pause Snatch Balance: 3,3,2,2,1,1 Work up to a heavy single. 2: Power snatch waves. 3,2,1,3,2,1,1,1: 70%,75,80,75,80,85,85+. Try and build heavier than last week. 3: Clean deadlift to right above knee. Pause for a second and then go straight into a clean + jerk: (1+1) x five sets. Work up in weight each set. 4: Front squat: 5x 5 working sets. Make the last set challenging. Day 4 Snatch: Work up to a heavy single for the day Clean and jerk: Work up to a heavy single for the day Back Squat: Work up to a heavy single in 6 sets. Day 5 TRAINING 1: Tall cleans+ tall jerk + behind the neck press in split x 4 sets. 2: Rack jerk: work to a heavy single quickly. 3: Snatch off blocks (mid thigh position): 3,2,1,3,2,1,1. Work up in weight, work back down and work back up again (these willl be a little tougher than starting from right above knee. You have to JUMP super hard RIGHT AWAY!) 4: Deficit clean deadlifts: 3x3 @ 100% of best cleans.
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Week 6
MOVEMENT PREP Three sets: 6 reps max height wall ball. 10 Slow Ring Rows KB Goblet Hold Walking Lunge x 20 steps. TRAINING 1: In the hole front squat: 6x2. Try to work up to 5+# over your 1 RM clean. 2: Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk (1+1+1+1) x 4 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: Max reps in 60 seconds of jumping squats with an empty barbell on back. 1 set: Max rep seated barbell press Day 2 1:.Snatch Push Press: 6-5-4-3-2-1. Make this challenging 2: Low Hang Muscle Snatch + Tall snatch + OHS + Zotts Press: (1+1+1+3) x 4 sets. 3 Snatch deadlift + Snatch from 1” (go from top down) + Snatch (1+1+1) x 3 working sets. 4: Snatch: 3x2. Pick a challenging weight and hit for three doubles. 5a: Snatch deficit deadlift: 3x3 @ 100% of best snatch 5b: Perform five tall box jumps and 15 jumping alternating lunges in between deadlift sets Day 3 MOVEMENT PREP Four sets: Push ups on rings x 10 HEAVY Front rack Hold x 30 seconds. Chin ups or Lat Pull Downs x 10 TRAINING Snatch Balance: Work up to a heavy single in 10 min. Power snatch into overhead squat (do not stand before squatting): 3,3,2,2,1,1. Work up as heavy as you can. Power clean + push jerk + jerk (2+1+2)x 2 sets, (1+1+1) x 3 sets. Work to a heavy. Front squat + Back squat + front squat: (2+2+1) x 4 working 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 TRAINING 1: Tall cleans+ jerk + behind the neck press in splits 3 sets. 2: Behind the neck jerk + jerk: work to a heavy. 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: Deficit clean pulls: 4x3 @ 95% of best cleans. Week 5
Day 1 MOVEMENT PREP Three sets: Db Push up + row right arm + push up + left arm row x 5 reps 5 strict pull ups with 5 second dead hang in between reps Overhead walking lunge right leg + ohs + overhead walking lunge left leg + ohs x 5 reps TRAINING Muscle snatch+ tall snatch+ snatch drop + zotts Press: (1+1+1+ 3) x 4 sets. In the hole front squat: 5x3. Try to do more than you did week one! Clean deadlift to mid thigh + Pause squat clean ( pause in receive for 3 seconds before standing) + jerk x 5 working sets. Front squat: work up to a heavy single in 5 sets. Day 2 TRAINING 1:Take ten min to build to a heavy push press. 2:Jerk dip. Plus push jerk. Jerk dip plus jerk. Work up to 80-80%+% of best push jerk: 4 working sets 3:Snatch deadlift to mid thigh + hang pull + snatch: 5 working sets 4:Snatch: 4 singles 5:Snatch deadlift: 4x3 @ 90% of best snatch 6":Perform five tall box jumps in between sets Day 3 MOVEMENT PREP Four sets: Heavy Ass Front Rack supports x 30 sec Front rack walking lunge x 10 Ring dips x 10 TRAINING 1:Power snatch waves. 3,2,1,3,2,1,1: 70,75,70,75.80,85, 85%+ 2:Power clean + push jerk waves: 2,2,1,2,2,1,1 3:70,75,80,75,80,85,85+ 4:Front squat + back squat: (2+4)x 4 sets Day 4 Clean and jerk: work up to a heavy single in 15 min. Snatch: Work up to a heavy single for the day in 15 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 TRAINING 1:Tall cleans+ Tall jerk + Jerk Balance + press in splits: (2+2+2+3)x 3 sets. 2:Behind the neck jerk + jerk: work to a heavy set in ten minutes. 3:Snatch high pull off blocks + snatch (right above knee): (2+2)x 2, (1+1)x 3 working sets. 4:Deficit clean deadlifts: 3x3 @ 100% of best cleans. Week 4
Day 1 MOVEMENT PREP Three sets: Single leg double Kb RDL (6/6) 20 push ups Double KB Walking Lunge x 20 steps. TRAINING Front squat : 6x 2 @ 80% Power Clean + Jerk Dip + Jerk (1+1+1) x 3 working sets. 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 Pull 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: 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. Day 5 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 75,80,85,75,80,85,85+. Try and build heavier than last week. Day 1
MOVEMENT PREP Three sets: Single leg Kb RDL (6/6) 10 Push up + single arm row Double KB Walking Lunge x 20 steps. TRAINING 1: In the hole front squat + 1 1/4 front squat + front squat : 6x (1+1+1). 2: Deadlift to mid thigh+Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk (1+1+1+1+1) x 3 working sets. 3: 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) THEN 2 sets: Max reps in 60 seconds of jumping alternating lunge. Day 2 TRAINING 1: Snatch Push Press: 6x2. On the second rep, hold overhead for 10 seconds. 2: Muscle Snatch + OHS + Zotts Press: (1+1+3) x 4 sets 3: Snatch Pull + High Pull + Snatch (1+1+1) x 3 working sets. 4: Snatch Pull + Snatch (1+1) x 3 working sets. 5a: Snatch: three singles 5b: Snatch deficit deadlift: 4x3 @ 100% of best snatch Perform five tall box jumps in between deadlift sets Day 3 MOVEMENT PREP Four sets: DB Bench press x 5. Get as heavy as possible HEAVY Front rack Hold x 20 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 waves. 3,2,1,3,2,1,1,1: 70%,75,80,75,80,85,85+ 3: Power clean + push jerk waves: 2,2,1,2,2,1,1 75,80,85,75,80,85,85+ 4: Front squat + Back squat: (3+3)x 5 working sets Day 4 Snatch: Work up to a heavy single for the day Clean and jerk: Work up to a heavy single for the day Back Squat: Work up to a heavy single in 6 sets. Day 5 TRAINING 1: Tall cleans+ jerk + press in splits 4 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 waves: 2,2,1,2,2,1,1 75,80,85,75,80,85,85+. Try and build heavier than last week. 5: Deficit clean deadlifts: 4x3 @ 95% of best cleans. Day 1
MOVEMENT PREP Three sets: Single Arm Db Split Snatch (6/6): 6 reps on your right arm.. alternate legs each time. 10 Slow Ring Rows KB Goblet Hold Walking Lunge x 20 steps. TRAINING 1: In the hole front squat: 6x2. Try to work up to at LEAST your 1 RM clean. 2: Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk (1+1+1+1) x 3 working sets. 3: Clean and Jerk: 4 singles (no need to work back down in weight, build up in weight from the complex above) THEN 2 sets: Max reps in 60 seconds of jumping squats with an empty barbell on back. Day 2 TRAINING 1: Snatch Push Press: 5x3. On the third rep, hold overhead for 10 seconds. 2: High Hang Muscle Snatch + Muscle Snatch + OHS + Zotts Press: (1+1+1+3) x 4 sets. 3: Snatch deadlift to mid thigh + High Pull + Snatch (1+1+1) x 3 working sets. 4: Snatch High Pull + Snatch (1+1) x 4 working sets. 5a: Snatch deficit deadlift: 5x3 @ 95% of best snatch 5b: Perform five tall box jumps and 15 jumping alternating lunges in between deadlift sets Day 3 MOVEMENT PREP Four sets: DB Bench press x 5. Get as heavy as possible HEAVY Front rack Hold x 20 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 waves. 3,2,1,3,2,1,1,1: 70%,75,80,75,80,85,85+ 3: Power clean + push jerk waves: 2,2,1,2,2,1,1 75,80,85,75,80,85,85+ 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: Snatch: Work up to a heavy single in 10 min. 4: Clean and jerk: Work up to a heavy single in 10 min. 5: Back Squat: Work up to a heavy single in 6 sets. Day 5 TRAINING 1:Tall cleans+ jerk + press in splits 4 sets. 2:Behind the neck 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: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: 4x3 @ 95% of best clean 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. 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 |
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
July 2020
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