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Day 1
1) SNATCH PUSH PRESS: 2X3, 2X2, 2X1. WORK UP IN WEIGHT AS REPS DECREASE. TRY AND HIT A WEIGHT HEAVIER THAN LAST WEEK. 2) 2 POSITION SNATCH (LOW HANG, FLOOR): 2 SETS @ 75% OF BEST SNATCH. 2 SETS @80%, 1 SET @ 80+%.3) SNATCH DEADLIFT: 4X3 @ 95% OF BEST SNATCH.4) FRONT SQUAT: 10X2 @ 85% OF BEST FRONT SQUAT Day 2 TRAINING 1) SNATCH PUSH PRESS + OHS (1+2) X 3, (1+1) X 2, WORK UP TO A HEAVY FOR THE DAY. 2) 1” OFF THE FLOOR POWER SNATCH (GO FROM THE TOP DOWN) + POWER SNATCH (1+2) X 3 @ 80% OF BEST POWER SNATCH, (1+1) X 2 @ 80+%. 3) POWER CLEAN + PUSH JERK + PAUSE BEHIND THE NECK JERK (1+1+1) X 5 WORKING SETS @80-85% OF BEST POWER CLEAN. Day 3 MOVEMENT PREP THREE SETS:TEMPO DB THRUSTER 6 SECONDS DOWN, 6 SECONDS UP X 4 REPS. BANDED HIP CIRCLS X 10 EACH LEG, COUNTER CLOCKWISE AND CLOCKWISE CIRCLES. PLACE BAND RIGHT ABOVE KNEES WHILE ON YOUR HANDS AND KNEES AND COMPLETE HIPS CIRCLES. DOUBLE ARM KB FLUTTER KICKS X 30 SECONDS.TRAINING: 1) STRICT PRESS: 5,4,3,2,1. WORK UP TO A HEAVY SINGLE FOR TH DAY. 2) PUSH PRESS: 4X2. ONLY COUNT YOUR WORKING SETS. WORK UP TO A HEAVY DOUBLE. 3) 2 POS CLEAN (BELOW KNEE, FLOOR)+ JERK (2+ 1) X 5 WORKING SETS. GO FROM THE TOP DOWN ON THE BELOW THE KNEE. 4) CLEAN PULLS : 3X3 @ 95% OF BEST CLEAN. 5) TEMPO BACK SQUATS: 4X4 @ 3 SECONDS DOWN, 3 SECOND PAUSE AT THE BOTTOM. 6) BACK SQUATS: 2X 10 REPS AS FAST AS POSSIBLE @ 65-70% OF BEST BACK SQUAT. Day 4 1) SNATCH: WORK UP TO A HEAVY SINGLE FOR THE DAY.2) CLEAN AND JERK: WORK UP TO A HEAVY SINGLE FOR THE DAY.3) FRONT SQUAT: WORK UP TO A HEAVY SINGLE FOR THE DAY IN 4 SETS OR LESS Day 5 MOVEMENT PREP THREE SETS:SUPINATED GRIP CHIN UPS X 10KB SEE SAW PRESS X 20 REPS.RING SUPPORT HOLD X 45 SECONDS TRAINING 1) MUSCLE SNATCH: 3,3,2,2,1,1. WORK UP TO A HEAVY SINGLE. 2) MUSCLE CLEAN: 3X3. KEEP THESE AT A MEDIUM LOAD. I WANT THEM TO BE SNAPPY! 3) SNATCH BALANCE: 3,2,2,2,1,1,1. WORK UP IN WEIGHT EACH SET.4) JERK DIP + JERK: (1+2)X 3, (1+1) X 2 5) SNATCH DEADLIFT: 3X4 @ 100% OF BEST SNATCH. 6) TEMPO SNATCH DEADLIFTS: 3X1. 10 SECONDS UP, 10 SECONDS DOWN @ 90% OF BEST SNATCH.
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Day 1
TRAINING 1) SNATCH PUSH PRESS: 2X3, 2X2, 2X1. WORK UP IN WEIGHT AS REPS DECREASE.2) 3 POSITION SNATCH (HIGH HANG, LOW HANG, FLOOR): 2 SETS @ 70% OF BEST SNATCH. 2 SETS @ 75%. 1 SET @ 80%. 3) SNATCH DEADLIFT: 3X5 @ 90% OF BEST SNATCH.4) FRONT SQUAT: 10X3 @ 80% OF BEST FRONT SQUAT Day 2 SNATCH PUSH PRESS + PAUSE OHS + OHS (1+1+2) X 5. TRY TO WORK UP TO A WEIGHT THAT IS 5# HEAVIER THAN YOUR SNATCH. 1” OFF THE FLOOR POWER SNATCH (GO FROM THE TOP DOWN) + POWER SNATCH (1+2) X 3 @ 75% OF BEST POWER SNATCH, (1+1) X 2 @ 80%.POWER CLEAN + PUSH JERK + BEHIND THE NECK JERK (1+1+1) X 5 WORKING SETS @80-85% OF BEST POWER CLEAN. Day 3 MOVEMENT PREP THREE SETS:SINGLE ARM KB UPSIDE DOWN CARRY + PRESS: WALK 10 ‘ PRESS THREE TIMES. 3 TIMES EACH SIDE. BANDED LATERAL WALK + GOBLET SQUAT X 10 STEPS TO THE RIGHT PLUS 7 SQUATS, 10 STEPS TO LEFT PLUS 7 SQUATS. HOLD GOBLET SQUAT POSITION THE WHOLE TIME. PIGEON POSE HIP EXTENSIONS X 10 EACH SIDE TRAINING 1) STRICT PRESS + PUSH PRESS (2+3) X 32) PUSH PRESS: 3X3. CONTINUE BUILDING OFF OF PREVIOUS SETS AND BUILD TO A HEAVY TRIPLE. 3) 3 POS CLEAN + JERK: (3+1) X 5 @ 75-80% OF BEST CLEAN AND JERK. 4) CLEAN PULLS : 3X3 @ 90% OF BEST CLEAN.5) BOX BACK SQUATS: 5X5 (SIT JUST BELOW PARALLEL. SIT THE HIPS WAY FAR BACK) Day 4 TRAINING 1) SNATCH: WORK UP TO A HEAVY SINGLE FOR THE DAY.2) CLEAN AND JERK: WORK UP TO A HEAVY SINGLE FOR THE DAY.3) FRONT SQUAT: WORK UP TO A HEAVY SINGLE FOR THE DAY IN 6 SETS OR LESS Day 5 THREE SETS:DB FLIES X 10KB TURKISH GET UPS X 3 EACH SIDE RING SUPPORT TUCK HOLD X 30 SECONDS TRAINING: 1) MUSCLE SNATCH: 3X32) MUSCLE CLEAN: 3X33) PAUSE SNATCH BALANCE + SNATCH BALANCE: (1+1) X 5. WORK UP IN WEIGHT EACH SET. TRY TO WORK UP TO A WEIGHT THAT IS WITHIN 5-10# OF YOUR BEST SNATCH. 4) JERK DIP + JERK: (1+2)X 3, (1+1) X 2 5) SNATCH DEADLIFT: 3X5 @ 95% OF BEST SNATCH. 6) TEMPO SNATCH DEADLIFTS: 3X1. 10 SECONDS UP, 10 SECONDS DOWN @ 85% OF BEST SNATCH. Day 1
TRAINING - SLIGHT DELOAD 1)SNATCH PUSH PRESS + OHS: (1+1): WORK UP TO A HEAVY SINGLE IN 6 SETS. 2)SNATCH PULL + SNATCH: 2 SETS @60% OF BEST SNATCH. 2 SETS @ 65%, 2 SET @ 70%.3)SNATCH DEADLIFT: 3X3 @ 80% OF BEST SNATCH.4)FRONT SQUAT: 5 SINGLES. WORK UP TO A HEAVY FOR THE DAY IN THOSE FIVE SETS. Day 2 TRAINING 1) SNATCH PUSH PRESS + PAUSE OHS (2+1)X 3 WORKING SETS. KEEP THESE LIGHTER AND EXTREMELY EFFICIENT. 2) POWER SNATCH: 3X2 @65 %, 3X1 @ 70%.3) POWER CLEAN + PUSH JERK: (1+1) X 3 WORKING SETS @70% OF BEST CLEAN. Day 3 3 SETS:DB STRICT PRESS SEATED ON BENCH 10KB GOBLET HOLD CURTSY SQUAT X 8 EACH LEG. TUCK HOLD X 45 SECONDS. TRAINING 1) STRICT PRESS: 3X5 MEDIUM, LIGHT. 2) PUSH PRESS: WORK UP TO A HEAVY SINGLE FOR THE DAY IN 5 SETS. 3) CLEAN AND JERK: 3X2 @ 65%, 2X1 @ 70%, 2X1 @ 73%4) CLEAN PULLS : 3X3 @ 85% OF BEST CLEAN.5) BACK SQUAT: 3X3 @ 80% Day 4 TRAINING 1) SNATCH PUSH PRESS: 2X3, 2X2, 2X1. WORK UP IN WEIGHT AS REPS DECREASE.2) 3 POSITION SNATCH (HIGH HANG, LOW HANG, FLOOR): 2 SETS @ 70% OF BEST SNATCH. 2 SETS @ 75%. 1 SET @ 80%. 3) SNATCH DEADLIFT: 3X5 @ 90% OF BEST SNATCH.4) FRONT SQUAT: 10X3 @ 80% OF BEST FRONT SQUAT Day 5 MOVEMENT PREP 3 SETS:PENDLAY ROW X 10KB WINDMILLS X 10 EACH SIDE. HOLLOW ROCKS X 30 SECONDS TRAINING 1)MUSCLE SNATCH + SOTTS PRESS: (3+3)X 3 WORKING SETS. 2)MUSCLE CLEAN: 3X2 3)SNATCH BALANCE: 2X3, 2X2, 2X1. STAY LIGHTER AND MAINTAIN PERFECT FORM AND TIMING. 4)JERK DIP + JERK: (1+1)X 5 SETS @ 70% OF BEST JERK. 5)SNATCH DEADLIFT: 3X3 @ 85% OF BEST SNATCH. Day 1
1)SNATCH PUSH PRESS + OHS: 2X(3+1), 2X(2+1), 2X(1+1). WORK UP IN WEIGHT AS REPS DECREASE.2)SNATCH HIGH PULL + SNATCH: 2 SETS @ 70% OF BEST SNATCH. 2 SETS @ 75%, 2 SET @ 80%.3)SNATCH DEADLIFT: 4X3 @ 95% OF BEST SNATCH.4)FRONT SQUAT: 10X3 @ 78% OF BEST FRONT SQUAT Day 2 1)SNATCH PUSH PRESS + OHS (2+3)X 5. 2)1” OFF FLOOR POWER SNATCH (GO FROM TOP DOWN)+ POWER SNATCH (1+2) X 3 @ 78% OF BEST POWER SNATCH, (1+1) X 2 @ 81%. 3)POWER CLEAN + PUSH JERK + BEHIND THE NECK JERK (1+1+1) X 5 WORKING SETS @80-85% OF BEST CLEAN. Day 3 THREE SETS:L SEATED SINGLE ARM KB PRESS X 10 EACH SIDE.KB GOBLET HOLD DROP LUNGE X 14 TOTAL. SINGLE ARM DB HOLLOW HOLD FLUTTER KICKS X 20 SECONDS EACH SIDETRAINING 1)STRICT PRESS: WORK UP TO A HEAVY SINGLE 2)PUSH PRESS: 3X3 ONLY COUNT YOUR WORKING SETS. 3)CLEAN DEADLIFT TO MID THIGH PLUS CLEAN PLUS JERK: (1+1+1) X 5 WORKING SETS 4)CLEAN PULLS : 3X3 @ 95% OF BEST CLEAN.5)BACK SQUAT: 2X 10 @65% OF BEST BACK SQUAT. Day 4 1)SNATCH: WORK UP TO A HEAVY SINGLE FOR THE DAY.2)CLEAN AND JERK: WORK UP TO A HEAVY SINGLE FOR THE DAY.3)FRONT SQUAT: WORK UP TO A HEAVY SINGLE FOR THE DAY IN 4 SETS OR LESS Day 5 SUPERMAN DB Y HOLDS X 10. PAUSE AT TOP FOR TWO SECONDS (THESE WILL BE LIGHT)KB SIDE BENDS X 15 EACH SIDE. HEAVY HOLLOW HOLD X 45 SECONDS TRAINING 1) MUSCLE SNATCH + SOTTS PRESS: (3+3)X 3 WORKING SETS. 2) MUSCLE CLEAN: 4X3 3) SNATCH BALANCE: 3,3,2,2,1,1. WORK UP IN WEIGHT EACH SET.4) JERK DIP + JERK: (2+1)X 5 SETS. 5) SNATCH DEADLIFT: 3X3 @ 100% OF BEST SNATCH. 6) TEMPO SNATCH DEADLIFTS: 3X2. 10 SECONDS UP, 10 SECONDS DOWN @ 85% OF BEST SNATCH. Day 11) SNATCH PUSH PRESS: 2X3, 2X2, 2X1. WORK UP IN WEIGHT AS REPS DECREASE. TRY AND HIT A WEIGHT HEAVIER THAN LAST WEEK. 2) 2 POSITION SNATCH (LOW HANG, FLOOR): 2 SETS @ 70% OF BEST SNATCH. 2 SETS @ 75%, 1 SET @ 80%.3) SNATCH DEADLIFT: 4X4 @ 90% OF BEST SNATCH.4) FRONT SQUAT: 10X3 @ 75% OF BEST FRONT SQUAT
Day 2 1) SNATCH PUSH PRESS + PAUSE OHS (1+2) X 5. TRY AND GET HIGHER THAN LAST WEEK. 2) BELOW THE KNEE POWER SNATCH (GO FROM THE TOP DOWN) + POWER SNATCH (1+2) X 3 @ 75% OF BEST POWER SNATCH, (1+1) X 2 @ 80%. 3) POWER CLEAN + PUSH JERK + BEHIND THE NECK JERK (1+1+1) X 5 WORKING SETS @75-80% OF BEST CLEAN. Day 3: THREE SETS:L SEATED BARBELL PRESS X 10. BANDED LATERAL WALK + GOBLET SQUAT X 10 STEPS TO THE RIGHT PLUS 7 SQUATS, 10 STEPS TO LEFT PLUS 7 SQUATS. HOLD GOBLET SQUAT POSITION THE WHOLE TIME.SINGLE ARM DB HOLLOW HOLD FLUTTER KICKS X 20 SECONDS EACH SIDE. TRAINING: 1) STRICT PRESS: 3X5. ONLY COUNT YOUR WORKING SETS, NOT YOUR WARM UPS!2) PUSH PRESS: 3X3 ONLY COUNT YOUR WORKING SETS. 3) 2POS CLEAN (LOW HANG, FLOOR)+ JERK (2+ 1) X 54) CLEAN PULLS : 3X3 @ 90% OF BEST CLEAN.5) BOX BACK SQUATS: 3X5, 2X 10. (SIT JUST BELOW PARALLEL. SIT THE HIPS WAY FAR BACK). Day 4: TRAINING 1) SNATCH: WORK UP TO A HEAVY SINGLE FOR THE DAY.2) CLEAN AND JERK: WORK UP TO A HEAVY SINGLE FOR THE DAY.4) FRONT SQUAT: WORK UP TO A HEAVY SINGLE FOR THE DAY IN 4 SETS OR LESS Day 5 THREE SETS:CHINESE ROW X 10KB TURKISH GET UPS X 3 EACH SIDE RING SUPPORT HOLD X 45 SECONDS Training: MUSCLE SNATCH: 3,3,2,2,1,1MUSCLE CLEAN: 4X3 SNATCH BALANCE: 5 X 2. WORK UP IN WEIGHT EACH SET.JERK DIP + JERK: (1+2)X 3, (1+1) X 2 SNATCH DEADLIFT: 4X4 @ 95% OF BEST SNATCH. TEMPO SNATCH DEADLIFTS: 3X1. 10 SECONDS UP, 10 SECONDS DOWN @ 85% OF BEST SNATCH. Day 1
1) SNATCH PUSH PRESS: 2X3@65%, 2X2@70%, 2X1 @ 75% (PERCENTAGES BASED OFF OF BEST SNATCH).2) 3 POSITION SNATCH (HIGH HANG, LOW HANG, FLOOR): 2 SETS @ 65% OF BEST SNATCH. 2 SETS @ 70%. 1 SET @ 73%. 3) SNATCH DEADLIFT: 3X5 @ 85% OF BEST SNATCH.4) FRONT SQUAT: 8X3 @ 70% OF BEST FRONT SQUAT Day 2 1) SNATCH PUSH PRESS + PAUSE OHS (1+3) X 5 WORKING SETS. 2) LOW HANG POWER SNATCH + POWER SNATCH (1+2) X 3, (1+1) X 2 WORKING SETS. 3) POWER CLEAN + PUSH JERK + BEHIND THE NECK JERK (1+1+1) X 5 WORKING SETS Day 3 THREE SETS:j-SINGLE ARM DB STRICT PRESS X 7 EACH ARM -BANDED LATERAL WALK + GOBLET SQUAT: 10 STEPS TO THE RIGHT + 7 SQUATS, 10 STEPS TO LEFT PLUS 7 SQUATS. HOLD GOBLET SQUAT POSITION THE WHOLE TIME.-SINGLE ARM DB HOLLOW HOLD FLUTTER KICKS X 20 SECONDS EACH SIDE. 1) STRICT PRESS + PUSH PRESS (2+3) X 5 WORKING SETS2) 3-POSITION CLEAN + JERK (3+1) X 5 WORKING SETS3) CLEAN PULLS: 3X3 WORKING SETS4) BOX BACK SQUATS: 5X5 (SIT JUST BELOW PARALLEL) - WORK UP TO A HEAVY SET OF 5. Day 4 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 SINGLE FOR THE DAY IN 6 SETS OR LESS Day 5 THREE SETS:DB FLIES X 10KB TURKISH GET UPS X 3 EACH SIDE RING SUPPORT TUCK HOLD X 30 SECONDS Training: MUSCLE SNATCH: 3X3MUSCLE CLEAN: 3X3SNATCH BALANCE: 5 X 3. WORK UP IN WEIGHT EACH SET.JERK DIP + JERK: (1+2)X 3, (1+1) X 2 SNATCH DEADLIFT: 3X5 @ 90% OF BEST SNATCH. TEMPO SNATCH DEADLIFTS: 3X1. 10 SECONDS UP, 10 SECONDS DOWN @ 80% 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
January 2020
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