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Week 9 10/12
Day 1 TRAINING 1: Snatch Push Press+ Pause OHS: (3+3) x 4 sets 2: 3 Pos Snatch (High Hang, Mid Knee, Floor): (1+1+1) x 5 working sets. 3: Back Squat: 8x3 Pick a weight and hit for all 8 sets. THEN 3 Sets: DB Death March: 20 steps Barbell Hip Bridges w/ resistance band around knees x 10 Planks on Boxes with weight hanging from hips x 60 sec Day 2 TRAINING 1: Push Press + Push Jerk: (2+1) x 4. 2: Halting Clean Deadlift to Mid Knee + Clean: (2+1)x3, (1+1)x2. Move up in weight each set. 3: Clean Pulls: 5x3 @ 90-95% of best clean THEN 3 Sets: Strict Chin Ups x 10 DB Russian Step Ups x 10 each leg Kb Side Bend x 20 each side Day 3 TRAINING 1: Pause Snatch Balance: 5x2 Pause for 3 seconds at the bottom. 2: Snatch: 2x3, 2x2,2x1. Move up in weight but stay light-ISH to work on shrugging under FAST. 3: Front Squat: 2x5,2x4,1x3. Move up in weight each set. THEN 3 Sets: Hollow Holds or Tuck Holds: Accumulate 60 seconds each set. Reverse Hypers x 15 Tall Box Jumps x 5 Day 4 TRAINING Heavy snatch FOR THE DAY Heavy clean and jerk FOR THE DAY Front Squat FOR THE DAY THEN Three Sets Of: Bulgarian split squats x 10 each leg Strict Toes To Bar x 12 Supinated Grip Bent Over Barbell Row (pull to hip!) x 10 Day 5 TRAINING 1: Tall Jerk + press in jerk split stance: (3+3)x3. 2: Dip+ Dip+ Pause Jerk: (1+1+1) x 3. Pause in the jerk for 3 seconds to make sure your footwork is locked in. If you need to make chalk marks for your feet, feel free to do so. 3: clean+Push Jerk+Jerk: (1+1+1)x 3 working sets 4: Snatch pull: 3x5 @ 90% of best snatch THEN 3 Sets: Weighted sit ups x 15 Side planks x 60 sec each side 1 arm dumbbell press while holding other arm overhead x 10 each arm.
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Week 8 10/5
Day 1 MOVEMENT PREP 3 sets: KB sumo jumping squats x10. Banded Face Pulls x 20 Bird Dogs x 10 each side (hold two second at the top) TRAINING Snatch Push Press + Pause OHS: (2+1) x 3 working sets. Snatch Balance: 3,2,2,1,1,1. Work up to a medium, heavy single for the day. Snatch Deadlift + Snatch: (1+1) x 3 sets. Snatch: 3 singles. Pick one weight that is medium load and work consistency between the three reps. Front Squat: 5,4,3,2,1 Day 2 MOVEMENT PREP 3 sets: Box jumps with empty bar on back x 5. Side plank hip lifts x 20 each side. Sand bag bear hug squat x 10. TRAINING Power Snatch + Snatch (1+1) x 3 working sets. Power Clean + Push Jerk +jerk: (1+1+1) x 3 working sets. Banded or chain or tempo Back Squats: 5x3. If you don’t have bands or chains, do 3 second descent, 3 second pause in bottom and four second ascent. Day 3 MOVEMENT PREP 3 sets: Single arm KB waiter carry Reverse lunge x 7 each leg Single arm KB OHS x 5 each side. Single Arm Kb Flutter Kick x 20 seconds each side (Hold Kb Overhead while flutter kicking). TRAINING Push Press: 5,4,3,5,4,3 Clean Deadlift + Clean + Jerk (1+1+1) x 3 sets Clean and Jerk: 3 singles. Clean Deadlifts Standing on 2” Riser: 3x3. Heavy, but maintain form! Day 4 TRAINING Snatch: Work up to a heavy single for the day. Clean and jerk: Work up to a heavy single for the day. Front Squat: Work up to a heavy double for the day. Day 5 MOVEMENT PREP 3 sets: Sand bag hold wall sit x 30 seconds. KB front rack walk x 200ft. 1 OHS + 1 Zotts Press x 5 reps (Light Barbell) TRAINING Muscle Snatch: 3,2,2,1,1. Snatch Balance: 3, 2, 2, 1, 1 Jerk Dip + Jerk: (2+ 1) x 3 working sets. Work up to a medium, heavy weight. Snatch from Blocks (bar should be right above the knee): 3,3,2,2,1,1. Snatch Deadlift: 3x3 @ 105% of best snatch |
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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