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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 Cathy Ton Archives
March 2021
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