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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 Demian Reed, with assistance from Jason Bourgeois Archives
July 2020
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