Week 9 10/12
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.
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
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
Strict Chin Ups x 10
DB Russian Step Ups x 10 each leg
Kb Side Bend x 20 each side
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.
Hollow Holds or Tuck Holds: Accumulate 60 seconds each set.
Reverse Hypers x 15
Tall Box Jumps x 5
Heavy snatch FOR THE DAY
Heavy clean and jerk FOR THE DAY
Front Squat FOR THE DAY
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
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
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.
Week 8 10/5
KB sumo jumping squats x10.
Banded Face Pulls x 20
Bird Dogs x 10 each side (hold two second at the top)
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
Box jumps with empty bar on back x 5.
Side plank hip lifts x 20 each side.
Sand bag bear hug squat x 10.
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.
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).
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!
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.
Sand bag hold wall sit x 30 seconds.
KB front rack walk x 200ft.
1 OHS + 1 Zotts Press x 5 reps (Light Barbell)
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
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