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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 Demian Reed, with assistance from Jason Bourgeois Archives
July 2020
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