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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.
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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. |
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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