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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
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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. |
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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