1: Snatch Push Press + Overhead Squat (1+1) x4 Working Set
2: High Hang Snatch + Hang Snatch (1+1) x5
Back Squat 5x3
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.
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
Heavy Farmers Carry x 100 m
Hand Stand Hold x 60 sec
Hollow Rocks x 12
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
Strict Toes to Bar or Knee Ups x 10
Close Grip Bench Press x 15
KB Windmill x 5/ side
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.
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
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
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