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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 Cathy Ton Archives
March 2021
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