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Monday
Skill Snatch 3@70% 3@75% 3@80% 3RM Snatch Power Jerk from behind the neck on the rack 3@70% 3@75% 3@80% 3RM SN Pull Deficit 3x4@100% SN RDL - build from last week 3x5 Strength 7/13 Squat cycle - wk 3 day 1 5x4/8@67.5% Accessory Weighted Pullups 5x8 GHD Situps - weighted 4x12 Wednesday Skill Clean & Jerk 3(2+2)@70% 3(2+1)@75% 3(1+1)@80% 3RM Push Press 2x5@70% 5@75% 5RM CL Pull Deficit 3x4@100% Strength Banded CL Deadlift 4x4@80 1x2@90 1x2@100 1x8+@80 Accessory DB Strict Press 4x8 Bent over DB Row 4x10 Friday Skill SN + OHS Build up to a 1+1RM Clean & Jerk Build up to a 1+2 or 2+1RM Floating Snatch Pull **deadlift to below knee, pause, then pull from that position** 2x5@80% 5@85% 2x5@90% Strength 7/13 Squat cycle - wk 3 day 2 5x4/8@63.45% Accessory Weighted Good Morning 3x5 DB Lateral Raises 5x8 Homework Skill Power Snatch 3x70% 3@75% 3@80% 3RM OHS 3@70% 3@75% 3RM Snatch Push Press from the rack 5@70% 5@75% 2x5@80% Strength SN High Block Pull *below the knee* 3x5@87.5% Banded SN Deadlift 5x5@80% Accessory Weighted Dips 5x8 Weighted Back Extensions 5x8
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Monday
Skill Snatch 3@70% 3@75% 3x3@80% Snatch Power Jerk from behind the neck on the rack 3@70% 3@75% 3x3@80% SN Pull Deficit 3x5@95% SN RDL - build from last week 3x5 Strength Banded SN Deadlift 4x8@72.5% Accessory Weighted Pullups 4x8 Weighted Plank 4x1min Wednesday Skill Clean & Jerk 3(2+2)@70% 3(2+1)@75% 3x3(1+1)@80% Push Press 2x5@70% 3x5@75% CL Pull Deficit 3x5@95% Strength 7/13 Squat cycle - wk 2 day 1 4x7/13@63% Accessory Tall Box Jumps 4x8 Heavy Farmers Carry 4x50M Friday Skill SN + OHS Build up to a 1+1RM Clean & Jerk Build up to a 1+2 or 2+1RM Floating Clean Pull **deadlift to below knee, pause, then pull from that position** 2x5@80% 2x5@85% Strength Banded CL Deadlift 4x4@70 1x2@80 1x2@90 1x8+@70 Accessory Weighted Good Morning - build from last week 3x5 GHD Situps - weighted 4x10 Homework Skill Power Snatch 3x70% 3@75% 3x3@80% OHS 3@70% 3x3@75% Snatch Push Press from the rack 5@70% 3x5@75% Strength 7/13 Squat cycle - wk 2 day 2 4x7/13@60% Accessory Banded Tricep pull downs 4x8 Weighted Back Extensions 4x8 Day 1
Skill Snatch 3@70% 5x3@75% Snatch Power Jerk from behind the neck on the rack 3@70% 5x3@75% SN Pull Deficit 4x5@90% SN RDL 3x5 Strength 7/13 Squat cycle - wk 1 day 1 4x7/13@58.5% Accessory Weighted Pullups 4x8 GHD Situps - weighted 4x10 Day 2 Skill Clean& Jerk 3(2+2)@70% 5x3(2+1)@75% Push Press 5x5@70% CL Pull Deficit 4x5@90% Strength Banded CL Deadlift 4x4@70% 2x2@80% 1x8+@70% Accessory Tall Box Jumps 4x8 DB Row 4x10 Homework 1 Skill Power Snatch 3x70% 5x3@75% OHS 5x3@70% Snatch Push Press from the rack 5x5@70% Strength SN High Block Pull *below the knee* 2x4@85% Banded SN Deadlift 3x8@75% Accessory Weighted Dips 4x8 Weighted Back Extensions 4x8 Homework 2 Skill SN + OHS Build up to a 1+1RM Clean & Jerk Build up to a 1+2 or 2+1RM Floating Snatch Pull **deadlift to below knee, pause, then pull from that position** 4x5@80% Strength 7/13 Squat cycle - wk 1 day 2 4x7/13@55% Accessory Weighted Good Morning 3x5 DB Lateral Row 4x8 Week 9 10/12
Day 1 TRAINING 1: Snatch Push Press+ Pause OHS: (3+3) x 4 sets 2: 3 Pos Snatch (High Hang, Mid Knee, Floor): (1+1+1) x 5 working sets. 3: Back Squat: 8x3 Pick a weight and hit for all 8 sets. THEN 3 Sets: DB Death March: 20 steps Barbell Hip Bridges w/ resistance band around knees x 10 Planks on Boxes with weight hanging from hips x 60 sec Day 2 TRAINING 1: Push Press + Push Jerk: (2+1) x 4. 2: Halting Clean Deadlift to Mid Knee + Clean: (2+1)x3, (1+1)x2. Move up in weight each set. 3: Clean Pulls: 5x3 @ 90-95% of best clean THEN 3 Sets: Strict Chin Ups x 10 DB Russian Step Ups x 10 each leg Kb Side Bend x 20 each side Day 3 TRAINING 1: Pause Snatch Balance: 5x2 Pause for 3 seconds at the bottom. 2: Snatch: 2x3, 2x2,2x1. Move up in weight but stay light-ISH to work on shrugging under FAST. 3: Front Squat: 2x5,2x4,1x3. Move up in weight each set. THEN 3 Sets: Hollow Holds or Tuck Holds: Accumulate 60 seconds each set. Reverse Hypers x 15 Tall Box Jumps x 5 Day 4 TRAINING Heavy snatch FOR THE DAY Heavy clean and jerk FOR THE DAY Front Squat FOR THE DAY THEN Three Sets Of: Bulgarian split squats x 10 each leg Strict Toes To Bar x 12 Supinated Grip Bent Over Barbell Row (pull to hip!) x 10 Day 5 TRAINING 1: Tall Jerk + press in jerk split stance: (3+3)x3. 2: Dip+ Dip+ Pause Jerk: (1+1+1) x 3. Pause in the jerk for 3 seconds to make sure your footwork is locked in. If you need to make chalk marks for your feet, feel free to do so. 3: clean+Push Jerk+Jerk: (1+1+1)x 3 working sets 4: Snatch pull: 3x5 @ 90% of best snatch THEN 3 Sets: Weighted sit ups x 15 Side planks x 60 sec each side 1 arm dumbbell press while holding other arm overhead x 10 each arm. Week 8 10/5
Day 1 MOVEMENT PREP 3 sets: KB sumo jumping squats x10. Banded Face Pulls x 20 Bird Dogs x 10 each side (hold two second at the top) TRAINING Snatch Push Press + Pause OHS: (2+1) x 3 working sets. Snatch Balance: 3,2,2,1,1,1. Work up to a medium, heavy single for the day. Snatch Deadlift + Snatch: (1+1) x 3 sets. Snatch: 3 singles. Pick one weight that is medium load and work consistency between the three reps. Front Squat: 5,4,3,2,1 Day 2 MOVEMENT PREP 3 sets: Box jumps with empty bar on back x 5. Side plank hip lifts x 20 each side. Sand bag bear hug squat x 10. TRAINING Power Snatch + Snatch (1+1) x 3 working sets. Power Clean + Push Jerk +jerk: (1+1+1) x 3 working sets. Banded or chain or tempo Back Squats: 5x3. If you don’t have bands or chains, do 3 second descent, 3 second pause in bottom and four second ascent. Day 3 MOVEMENT PREP 3 sets: Single arm KB waiter carry Reverse lunge x 7 each leg Single arm KB OHS x 5 each side. Single Arm Kb Flutter Kick x 20 seconds each side (Hold Kb Overhead while flutter kicking). TRAINING Push Press: 5,4,3,5,4,3 Clean Deadlift + Clean + Jerk (1+1+1) x 3 sets Clean and Jerk: 3 singles. Clean Deadlifts Standing on 2” Riser: 3x3. Heavy, but maintain form! 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 double for the day. Day 5 MOVEMENT PREP 3 sets: Sand bag hold wall sit x 30 seconds. KB front rack walk x 200ft. 1 OHS + 1 Zotts Press x 5 reps (Light Barbell) TRAINING Muscle Snatch: 3,2,2,1,1. Snatch Balance: 3, 2, 2, 1, 1 Jerk Dip + Jerk: (2+ 1) x 3 working sets. Work up to a medium, heavy weight. Snatch from Blocks (bar should be right above the knee): 3,3,2,2,1,1. Snatch Deadlift: 3x3 @ 105% of best snatch Week 7 9/28
Day 1 MOVEMENT PREP 3 sets: Goblet Hold Reverse lunge +!Lateral Lunge x (5+5) each leg. Face Down DB Row on Bench x 10 Banded Weighted (barbell) Glute Bridge x 10 (hold one second at the top) (start with back on bench) TRAINING 1: Snatch Push Press + Pause OHS: (5+1) 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: 4x3. Work up to a challenging set. *in between sets perform 3 tall box jumps. Day 2 MOVEMENT PREP 3 sets: 5 ascending Box Jumps (make it one to two inches taller each jump) Rotational banded twists x 10 each side. Jack Knives (crunch ups) x 20 TRAINING 1: Power Snatch + Snatch (1+1) x 4 working sets. 2: Power Clean + Clean+ Push Jerk: (1+1+1) x 3 working sets. Day 3 MOVEMENT PREP 3 sets: Kb Reverse lunge into box Step Up x 5 each leg (hold kbs at side) 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 TRAINING 1: Push Press: 3x5. On last rep of each set, hold overhead for twenty seconds. 2: 3 position clean (hang, below knee, floor)+jerk: 5 working sets 3: Clean Deadlifts Standing on 2” Riser: 4x3. No Straps and No Mixed grip! Try and go heavier than last week. 4: Pause Back Squat + Back squat : 4x (1+2) 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: Kb Front Rack Wall sit March x 30 steps. Banded Pull Apart (Palms up) x 10 Banded Pull Apart (palms down) x 10 1 OHS + 1 Zotts Press x 5 reps (Light Barbell) TRAINING 1: Muscle Snatch: 3,3,2,2,1,1,1 2: Snatch Balance: 3, 3, 2, 2, 1, 1 3: Pause Jerk Dip + Jerk Dip + Jerk: (1+1+1) x 5 working sets. Work up to a heavy for the day. 4: Snatch from Blocks (bar should be right above the knee): 3x2, 3x1. Work up to a heavy single. 4: Snatch Deadlift: 3x3 @ 105% of best snatch Week 6 9/21
Day 1 MOVEMENT PREP 3 sets: Goblet hold lateral lunge x 8 each side. Single Arm DB Bench Press in Hollow holds x 10 each arm Weighted Barbell Glute Bridge x 10. Heavy. TRAINING 1: Snatch Push Press + OHS + Snatch Balance (3+1+1)x 3 2: Pause Snatch Balance: Work up to a heavy double for the day. 3: Snatch Deadlift to mid thigh (pause for three seconds) + Snatch High Pull + Snatch: (1+1+1) x 3 4: Snatch High Pull + Snatch: (1+1) x 2 5: Snatch: 3 singles 6: In The Hole Front Squat + Pause Front Squat + Front Squat: (1+1+1) x 4 sets. Work up to a challenging set. *in between sets perform 30 sec weighted plank. Day 2 MOVEMENT PREP Single Leg Box Jump x 6 each leg. Rotational Med Ball Throw x 10 each side. KB Flutter Kicks x 30 seconds. Hold two kettle bells 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: (2+1) x 3 sets, (1+1) x 2 sets. Day 3 MOVEMENT PERP sets: Double Kb Front Rack Russian Step Ups x 6 each leg Chinese Row x 10. Pause at the top for two seconds. 2 Arm KB Weighted Sit Up+ Press: (1+1) x 7. TRAINING 1: Push Press + Push Jerk (1+1) x 5: Work up to a heavy set. 2: Clean Deadlift to mid knee (pause for three seconds)+ Clean Pull + Clean+ Jerk: (1+1+1+1) x 3 sets 3: Clean Pull + Clean + Jerk (1+1+1) x 2 sets. 4: Clean Pull From 1 inch off floor (once the bar leaves the ground, it cannot touch the floor again until set is over): 4x3 5: Banded Back Squats: 5x5. 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: Wall sit DB Strict Press x 10 Banded Pull Apart (Palms up) 1 OHS + 1 Zotts Press x 5 reps (PVC Pipe) TRAINING 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 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 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 |
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
January 2021
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