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Day 1 Dynamic Warm-up and Bar Work 5-10 mins W/U OHS Mobility 10 mins Beginner: Banded OHS band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar [VIDEO] Intermediate: Narrow Grip OHS Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS [VIDEO] Advanced: KB OHS [VIDEO] Lifts 25 mins Snatch Pull+Snatch Pull from Knee+Hang Snatch 1+1+2 x2 Light 1+1+2 x1 Moderate 1+1+1 x4 Add Weight Strength 15 mins Snatch Grip Jerk 3 x2 Light 2 x4 Work toward Snatch Max Auxiliary 5-10 mins Back Extensions 10x3 Hold a plate to the chest to add weight Day 2 Dynamic Warm-up and Bar Work 5-10 mins W/U Front Rack Mobility 10 mins Beginner: Goblet Squat Intermediate: Banded Front Rack Sotts Press band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar [VIDEO] Advanced: Front Rack Sotts Press [VIDEO] Lifts 25 mins Clean Pull+Power Clean+Jerk 1+2+2 x2 Light 1+1+2 x1 Moderate 1+1+1 x3 Add Weight Strength 15 mins 1 ¼ FS (Squat to the bottom, bounce up to ~parallel, back down and all the way up) 2 x2 Light 1x4 up to max http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168 Auxiliary 5-10 mins DB Shoulder Press 10x3 each arm Day 3 Dynamic Warm-up and Bar Work 5-10 mins W/U Jerk Balance 5x4 5-10 mins Lifts 30 mins Snatch from High Blocks 3 x2 Light 2 x2 Moderate 1 x4 add weight (cap at two misses) Clean from High Blocks 3 x2 Light 2 x1 Moderate 1 x3 add weight (cap at two misses) Strength 15 mins Back Squat 65% x8 70% x8 80% x6 85% x6 
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Day 1 Dynamic Warm-up and Bar Work 5-10 mins W/U OHS Mobility 10 mins Beginner: Banded OHS band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar [VIDEO] Intermediate: Narrow Grip OHS Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS [VIDEO] Advanced: KB OHS [VIDEO] Lifts 25 mins Snatch Pull+Power Snatch+Hang Snatch 1+1+2 x2 Light 1+1+2 x1 Moderate 1+1+1 x4 Add Weight Strength 15 mins Snatch Grip Jerk 3 x2 Light 2 x4 Work toward Snatch Max Auxiliary 5-10 mins Back Extensions 10x3 Hold a plate to the chest to add weight
Day 2 Dynamic Warm-up and Bar Work 5-10 mins W/U Front Rack Mobility 10 mins Beginner: Goblet Squat Intermediate: Banded Front Rack Sotts Press band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar [VIDEO] Advanced: Front Rack Sotts Press [VIDEO] Lifts 25 mins Clean Pull+Hang Clean+Jerk 1+2+2 x2 Light 1+1+2 x1 Moderate 1+1+1 x3 Add Weight Strength 15 mins 1 ¼ FS (Squat to the bottom, bounce up to ~parallel, back down and all the way up) 2 x2 Light 1 x4 Work toward clean max http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168 Auxiliary 5-10 mins DB Shoulder Press 10x3 each arm
Day 3 Dynamic Warm-up and Bar Work 5-10 mins W/U Jerk Balance 5x4 5-10 mins Lifts 30 mins Hang Snatch from Mid Thigh 3 x2 Light 2 x2 Moderate 1 x4 add weight (cap at two misses) Hang Clean from Mid Thigh + Jerk 3+1 x2 Light 2+1 x1 Moderate 1+1 x3 add weight (cap at two misses) Strength 15 mins Back Squat 60% x10 65% x8 70% x6 75% x6 80% x6 
Day 1 Dynamic Warm-up and Bar Work 5-10 mins W/U OHS Mobility 10 mins Beginner: Banded OHS band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar https://www.youtube.com/watch?v=oVPT9PNZ1hA&feature=em-upload_owner Intermediate: Narrow Grip OHS Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS https://www.youtube.com/watch?v=buedqSeZfT8&feature=em-upload_owner Advanced: KB OHS https://www.youtube.com/watch?v=zADE-wRP968&feature=em-upload_owner Lifts 25 mins Snatch Pull+Hang Snatch 2+3 x2 Light 2+2 x1 Moderate 1+2 x4 Add Weight Strength 15 mins Snatch Grip Jerk 3 x2 Light 2 x4 Work toward Snatch Max Auxiliary 5-10 mins Back Extensions 10x3 Hold a plate to the chest to add weight
Day 2 Dynamic Warm-up and Bar Work 5-10 mins W/U Front Rack Mobility 10 mins Beginner: Goblet Squat Intermediate: Banded Front Rack Sotts Press band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar https://www.youtube.com/watch?v=XiJidIAzyGQ&feature=em-upload_owner Advanced: Front Rack Sotts Press https://www.youtube.com/watch?v=v9SosJag3mA&feature=em-upload_owner Lifts 25 mins Clean+Jerk, 2 count pause after receiving the bar overhead (before recovering the feet) 2+3 x2 Light 2+2 x1 Moderate 1+2 x3 Add Weight Strength 15 mins 1 ¼ FS (Squat to the bottom, bounce up to ~parallel, back down and all the way up) 2 x2 Light 2 x4 Work toward clean max http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168 Auxiliary 5-10 mins DB Shoulder Press 10x3 each arm
Day 3 Dynamic Warm-up and Bar Work 5-10 mins W/U Jerk Balance 5x4 5-10 mins Lifts 30 mins Snatch w/Pause @ mid thigh 3 x2 Light 2 x2 Moderate 1 x4 add weight (cap at two misses) Clean w/Pause @ mid thigh + Jerk 3+1 x2 Light 2+1 x1 Moderate 1+1 x3 add weight (cap at two misses) Strength 15 mins Back Squat 60% x10 70% x8 75% x6 80% x4 
Week 12 Day 1 Stay light today if you are planning to max out on Friday W/U Power Snatch+OHS 3+3x5 Work Sets Snatch+pause OHS light x1+3x1 mod x1+2x2 add weight x1+1x4 Squat BS 3x3 @60% Maxing out on Friday Day 2 Stay light today if you are planning to max out on Friday W/U Power Clean+Power Jerk 3+3x5 Work Sets Clean + Pause FS + Pause Jerk light x1+1+1x1 mod x1+1+1x2 add weight x1+1+1x3 Aux Snatch Grip Push Press 1RM -10%x2x2 Day 3 Work Sets Snatch light x3x1 mod x2x2 add weight to 1 RM Clean and Jerk light x2x1 mod x1x1 add weight to 1 RM Squat FS or BS 1RM Week 11 Day 1 Labor Day! Day 2 W/U Power Clean + Power Jerk 3+3x5 Work Sets Clean Pull + Clean + Pause Jerk light x1+2+1x1 mod x1+2+1x2 add weight x1+1+1x3 Aux Snatch Grip Push Press 1x1 add wt from week 10 -10%x2x2 Day 3 Work Sets Snatch low Blocks light x3x1 mod x2x2 add weight x1x4 Clean from low blocks light x3x1 mod x2x1 add weight x1x3 Squat FS/BS 2/4 x 4 @ 70% Note: Do Day 1 if you missed Monday |
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
September 2021
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