|
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.
0 Comments
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 Demian Reed, with assistance from Jason Bourgeois Archives
October 2020
Categories |
RSS Feed