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Week 10
MOVEMENT PREP 3 Sets: Single Arm Db Clean and jerk (6/6) 10 Slow Ring Rows KB Goblet Hold Walking Lunge x 20 steps. TRAINING 1: In the hole front squat: 3,3,2,2,1,1,1 2: Pause Clean (pause in receive for 3 seconds) + Clean + Pause Jerk (pause in receive for three seconds) (1+1+1+1) x 3 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: 4: Max reps in 60 seconds of jumping squats with an empty barbell on back. Day 2 TRAINING 1: Snatch Push Press: 3,3,2,2,1,1. Build to a heavy 2: Muscle Snatch + Tall Snatch + Tempo OHS + Zotts Press: (1+1+1+3) x 3 sets. 3: Snatch deadlift to mid knee + Snatch deadlift to mid thigh + Snatch (1+1+1) x 3 working sets. 4: Snatch Deadlift to mid thigh + Snatch (1+1) x 3 working sets. 5: Snatch deficit deadlift: 3x3 @ 105% of best snatch 6: Perform five tall box jumps and 15 jumping alternating lunges in between deadlift sets Day 3 MOVEMENT PREP Three sets: Single arm DB Bench press x 5. Get as heavy as possible HEAVY Front rack Hold x 30 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 straight into overhead squat (pause for a second in receive and then squat): 3,3,2,2,1,1 3: Power clean + push jerk waves: 2,2,1,2,2,1,2,2,1. Work up and work back down each time. Build to a heavy. 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: Back Squat: Work up to a heavy single in 6 sets. Day 5 TRAINING 1: Tall cleans+ jerk + press in splits x 4 sets. 2: Behind the neck jerk: work to a heavy single in ten minutes. 2: Snatch off blocks (at mid thigh): 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: 3x3 @ 105% of best cleans.
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Week 9
Day 1 THREE SETS Push up: 3 second hold at top, 3 second hold at bottom for five reps. 5 strict pull ups with 5 second dead hang in between reps Goblet squat with 10’second hold in bottom for 5 reps. THEN 1: Tempo ohs (3 sec down, 3 sec hold) + snatch drop + zotts Press: (1+2+3) x 4 sets. 2: Front squat: 5x5 @ 70-75% 3: Clean deadlift to below knee + clean deadlift to mid thigh + clean + jerk: 5 working sets. 4: Clean and jerk: 3 singles Day 2 TRAINING 1: Push press + behind the neck push press + push press: 4 working sets. 2: Push jerk + jerk: work to a heavy set. 3: Snatch deadlift to below the knee + snatch pull with 1 second pause at the top of pull + snatch: 5 working sets 4: Snatch deadlift: 3x3 @ 100% of best snatch 5: Perform five tall box jumps in between sets Day 3 MOVEMENT PREP 3 SETS Db glute bridge Bench press x 10 reps Single arm KB Front rack reverse lunge x 10 heavy (5 right arm, 5 left) Chin ups x 10 TRAINING 1: Power snatch + snatch balance + snatch: 5 working sets. 2: Power clean + clean + jerk + behind the neck jerk x 4 working sets. 3: back squat + front squat (5+ 1)x 5 sets Day 4 TRAINING 1: Snatch: Work up to a heavy single for the day. 2: Clean off blocks + jerk: 3,2,1,3,2,1,1. 3: Back Squat: Work up to a heavy single in 6 sets. Day 5 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 and jerk: work to a heavy single for the day. 4: Deficit clean deadlifts: 3x3 @ 100% of best cleans. Week 8
Day 1 MOVEMENT PREP Single leg double Kb RDL (6/6) 10 push ups Double KB Walking Lunge x 20 steps. TRAINING 1: Front squat : 6x 2 @ best clean. 2: Power Clean + Jerk Dip + Jerk (1+1+1) x 3 working sets. 3: 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 deadlift 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: 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 4: 75,80,85,75,80,85,85+. Try and build heavier than last week. Day 5 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. Week 7
Day 1 MOVEMENT PREP Three sets: Single leg Kb RDL (6/6) 10 Push up + single arm row Barbell front rack KB Step ups x 10 steps. TRAINING In the hole front squat + 1 1/4 front squat + front squat : 5 x (1+1+1). Deadlift to mid thigh+ Clean + Push Jerk + Jerk (1+1+1+1) x 3 working sets. Clean deadlift to mid thigh + clean + Jerk: 3 singles (no need to work back down in weight, build up in weight from the complex above) 1 sets: Max reps in 60 seconds of jumping alternating lunge Day 2 TRAINING 1: Snatch Push Press: 5,5,3,3,1,1 2: Muscle Snatch + OHS + Zotts Press: (1+1+3) x 3 sets. 3: Snatch Pull + High Pull + Snatch (1+1+1) x 3 working sets. 4: Snatch High Pull + Snatch (1+1) x 3 working sets. 5: Snatch: three singles 6a: Snatch deficit deadlift: 3x3 @ 105% of best snatch 6b: Perform five tall box jumps in between deadlift sets Day 3 TRAINING: Three sets: Single arm DB Bench press x 10 (5/5). Get as heavy as possible HEAVY double kb front rack hold x 30 seconds. Chin ups or Lat Pull Downs x 10 THEN: 1: Pause Snatch Balance: 3,3,2,2,1,1 Work up to a heavy single. 2: Power snatch waves. 3,2,1,3,2,1,1,1: 70%,75,80,75,80,85,85+. Try and build heavier than last week. 3: Clean deadlift to right above knee. Pause for a second and then go straight into a clean + jerk: (1+1) x five sets. Work up in weight each set. 4: Front squat: 5x 5 working sets. Make the last set challenging. 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+ tall jerk + behind the neck press in split x 4 sets. 2: Rack jerk: work to a heavy single quickly. 3: Snatch off blocks (mid thigh position): 3,2,1,3,2,1,1. Work up in weight, work back down and work back up again (these willl be a little tougher than starting from right above knee. You have to JUMP super hard RIGHT AWAY!) 4: Deficit clean deadlifts: 3x3 @ 100% 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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