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Monday
Skill Snatch 2@70% 4x2@75% Snatch Pull 3x3@125% Halting Snatch Deadlift (above knee) 3x3@115% Strength Find New Back Squat 1RM Accessory Barbell Bentover Row 4x8 Weighted Back Extensions 4x6 Wednesday Skill Clean 2@70% 3x2@75% Clean Pull 3x3@125% Halting Clean Deadlift (above knee) 3x3@115% Strength Banded CL Deadlift 4x4@105% 2x2@115% 1x8+@100% Accessory RDL 4x8 Weighted GHD Situps 4x10 Friday Skill Snatch + Snatch Balance 1+1RM Clean & Jerk 2+1 or 1+2RM Clean Pull + Hanging Clean Pull (Knee) 3x3@105% Strength Find New Front Squat 1RM Accessory Weighted Pull-ups 4x6 Banded Lat Pull downs 4x10 Homework 1 Skill Jerk from Rack 2@70% 3x2@75% Power Clean 2@70% 3x2@75% Push Press 3@70% 3x3@75% Accessory Weighted Pushups 4x6 DB Bicep Curls 4x8 Homework 2 Skill Power Snatch 2x70% 3x2@75% Power Jerk 2x70% 3x2@75% OHS 3x2@70% SN Push Press 5@70%(Snatch max) 3x4@75% Accessory Bench Press 3xmax reps @85% Seated DB Overhead Press 4x8-10
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Monday
Skill 3 Position Snatch (hip - above the knee - bottom) pause 2 seconds at each position 2@70% 2@75% 2@80% 2@85% Find 2RM Snatch Pull Deficit 3@105% 2x3@110% Halting SN Deadlift (pause@midthigh) 3@105% 2x3@115% Strength Smolov JR wk 3 day 1 6x6@70% +10-20lbs Accessory Single leg Deadlift 4x5 Heavy Farmers Carry 4x100m Wednesday Skill 3 postion Clean + Jerk (hip - above the knee - bottom) pause 2 seconds at each position 2@70% 2@75% 2@80% 2@85% Find 2RM Clean Pull Deficit 3@105% 2x3@110% Halting Clean Deadlift (pause@midthigh) 3@105% 2x3@115% Strength Smolov JR wk 3 day 2 7x5@75% +10-20lbs Accessory Weighted Good morning 4x5 Weight Dips 4x8 Friday Skill Snatch + Snatch Balance 1+1RM Clean & Jerk 2+1 or 1+2RM Snatch Pull 3x3@120% Strength Smolov JR wk 3 day 3 8x4@80% +10-20lbs Accessory Seated DB Strict Press 4x6 Weighted Plank 4x1min Homework 1 Skill Jerk on Rack 2@70% 2@75% 2@80% 2@85% Find 2RM Power Clean 2@70% 2@75% 2@80% 2@85% Find 2RM Push Press from rack 3@70% 3@75% 3@80% Find 3RM Strength Smolov JR wk 3 day 4 10x3@85% +10-20lbs Accessory Weighted Pull ups 4x4 Banded Lat Pulldowns 4x15 Homework 2 Skill Power Snatch 2@70% 2@75% 2@80% 2@85% Find 2RM Power Jerk 2@70% 2@75% 2@80% 2@85% Find 2RM OHS 2@70% 2@75% 2@80% 2@85% Snatch Push Press 5@70%(of snatch) 4@75% 4@80% 2x4@85% Find 2RM Strength SN Grip Deadlift 4x4@95% 2x2@105% 1x8+@85% Accessory DB Z Press 4x8 GHD Situps 4x15 Monday
Skill Technique Primer: Muscle Snatch + Tall Snatch: 3x3+3 Snatch Pull + Snatch on riser(Hip): 4x(2+1)@70% 2x(1+1)@75% 3x(1+1)@78-80% Snatch Pull: 3x3@115% 2x3@120% 3x2@125% Snatch Balance w/Dip: 3x4@80% 2x3@85% 2x2@90% Strength Smolov JR wk 2 day 1 6x6@70% +5-10lbs Accessory Weighted Pullups 4x5 Weighted GHD Situps 4x15 Wednesday Skill Technique Primer: Muscle Clean + Tall Clean 3x3+3 Clean Pull + Clean & Jerk on riser(Hip): 3x(2+1+1)@70% 3x(2+1+1)@75% 3x(1+1+1)@78-80% Clean Pull: 4x4@125% Puase Jerk + Jerk: 4x(1+1)@85-90% Strength Smolov JR wk 2 day 2 7x5@75% +5-10lbs Accessory 1 Arm Lateral Raise w/DB 4x8 per side Weighted + Banded Deadbug 4x8 per leg Friday Skill Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x3+3 Snatch + OHS: Find a 1+1RM 1+1@95% of new 1RM 1+1@90% Clean + Front Squat + JerK: Find a 1+1+1RM 1+1+1@95% of new 1RM 1+1+1@90% Strength Smolov JR wk 2 day 3 8x4@80% +5-10lbs Accessory Weighted Good Morning 4x6 SB Bear Hug Carry 4x100m Homework 1 Skill Technique Primer: Muscle Snatch + Tall Snatch 3x3+3 Power Snatch: 4x2@70% Power Jerk: 4x2@70% Snatch Push Press + OHS: 4x(3+1)70% Strength Smolov JR wk 2 day 4 10x3@85% +5-10lbs Accessory Banded Tricep pull downs 4x8 Weighted Back Extensions 4x6 Homework 2 Skill Bench Press 4@ 82.5% of 1RM 4x5@82.5% Bent over reverse Fly 4x10 Front Raise w/plate 4x8-12 Skullcrushers 4x8 WOD WOD:(12 minute cap) 3Rounds for Time: 10 Power Cleans (body weight) 12 Ring Dips Monday
Skill Technique Primer: Muscle Snatch + Tall Snatch: 3x3+3 Snatch Deadlift + Snatch on riser(below the knee): 2x(2+1)@75% 3x(1+1)@80% 2x(1+1)@83% 3x(1+1)@85% Snatch Pull on riser(below the knee): 5@115% 5@120% 5@125% Bottom of OHS + OHS: 3(1x4)@75% 2x(1x3)@80% 2x(1x2)@85% Strength Smolov JR wk 1 day 1 6x6@70% Accessory SN RDL 4x8 Weighted Plank 4x1min Wednesday Skill Technique Primer: Muscle Clean + Tall Clean 3x3+3 Clean Deadlift + Clean & Jerk on riser(below the knee): 2x(2+1+1)@75% 3x(2+1+1)@80% 2x(1+1)@83% 3x(1+1)@85% Clean Pull on riser(below the knee): 2x4@115% 4@120% 4@125% Bottom of Jerk + Jerk: 3x(1+1)@75% 2x(1+1)@80% Strength Smolov JR wk 1 day 2 7x5@75% Accessory Seated DB Press 4x8 Russian Twists @slow tempo 4x8 per side Friday Skill Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x3+3 Snatch + Snatch Balance + OHS: Find a 1+1+1RM 1+1+1@95% of new 1RM 1+1+1@90% Clean + Power Jerk + Jerk: Find a 1+1+1RM 1+1+1@95% of new 1RM 1+1+1@90% Strength Smolov JR wk 1 day 3 8x4@80% Accessory Banded Tricep Extensions 4x15 Banded Hammer Curls 4x15 Homework 1 Skill Technique Primer: Muscle Snatch + Tall Snatch 3x3+3 Power Snatch: 3RM Power Jerk: 3RM Snatch Push Press + OHS: 5+1RM Strength Smolov JR wk 1 day 4 10x3@85% Accessory Alternating Db Curls 4x10 per side Hollow Hold 4x1min Homework 2 Skill Bench Press 7x7@ 60% of your 1RM Turkish Getups 4x5 each arm Pendlay Row 4x8-12 Weighted Dips 4x8 WOD WOD(For Time): 15 min cap 10 PSnatch(135/95) 100 DUs ++Each time you break DUs: -3 Push-ups Monday
Skill Technique Primer: Muscle Snatch + Tall Snatch: 3x3+3 Snatch Deadlift + Snatch on riser(above the knee): 3x(2+1)@75% 3x(2+1)@80% 3x(1+1)@83% Snatch Pull on riser(above the knee): 5@110% 5@115% 5@120% Drop Snatch Balance: 5@75% 2x4@80% 2x3@85% Strength Find 1RM Front Squat Accessory OPTIONAL: Ring Rows w/ Elevated feet 4x6 Single Leg RDL 4x10 Wednesday Skill Technique Primer: Muscle Clean + Tall Clean 3x3+3 Clean Deadlift + Clean Pull + Clean & Jerk on riser(above the knee): 3x(2+1+1)@75% 3x(2+1+1)@80% 3x(1+1+1)@83% Clean Pull on riser(above the knee): 5@110% 5@115% 5@120% Pause Jerk + Jerk: 3x(2+1)@80% 2x(2+1)@85% Strength Find 1RM Back Squat Accessory OPTIONAL: Alternating DB Curls 4x10 DB Bent Over Rows 4x8 Friday Skill Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x3+3 Snatch + Snatch Balance + OHS: Find a 1+1+1RM Clean + Power Jerk + JerK: Find a 1+1+1RM Strength Banded CL Deadlift 4x4@95% 2x2@105% 1x8+@85% Accessory Weighted Dips 4x10 Weighted Planks 4x1min hold Homework 1 Skill Technique Primer: Muscle Snatch + Tall Snatch 3x3+3 Power Snatch: 3@70% 3x3@75% Power Jerk: 3@70% 3x3@75% Snatch Push Press + OHS: 4x(1+5)@70% Strength Banded SN Deadlift 3x8@105% Accessory Skullcrushers 4x8 Dual DB Incline Press 4x8 Homework 2 Skill Bench Press 5x5@ 82.5% of 1RM Arnold Press 4x8 Incline DB Row 4x8-12 Weighted Tricep Extensions 4x8-12 WOD For Time: 21-18-15-12-9-6-3 DB Squats(50/35) Pushups DB Deadlifts Abmat Situps **15min cap** Monday
Skill Technique Primer: Muscle Snatch + Tall Snatch: 3x3+3 Snatch Deadlift + Snatch on riser(midthigh): 3x(2+1)@70% 3x(2+1)@75% 3x(1+1)@80% Snatch Pull on riser(mid-thigh): 5@105% 5@110% 5@115% Drop Snatch Balance: 5@70% 2x5@75% 2x4@80% Strength Banded SN Deadlift 4x5@120% 1x4@130% 1x3@140% 1x8+@120% Accessory Weighted Pullups 4x6 Bicep Curls 4x10 Wednesday Skill Technique Primer: Muscle Clean + Tall Clean 3x3+3 Clean Deadlift + Clean & Jerk on riser(midthigh): 3x(2+1+1)@70% 3x(2+1+1)@75% 3x(1+1+1)@75% Clean Pull on riser(mid-thigh): 5@110% 5@115% 5@120% Pause Jerk + Jerk: 3x(2+1)@80% 2x(2+1)@85% Strength 7/13 Squat cycle - wk 9 day 1 4x2/4@63% Accessory DB Neutral Grip seated Press 4x10 Heavy Farmers Carry 4x100M Friday Skill Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x3+3 Snatch + Snatch Balance + OHS: 3x(1+1+1)@75% 2x(1+1+1)@80% 1+1+1@85% 1+1+1@90% 1+1+1@95% Clean + Power Jerk + JerK: 3x(1+1+1)@75% 2x(1+1+1)@80% 1+1+1@85% 1+1+1@90% 1+1+1@95% Strength 7/13 Squat cycle - wk 9 day 2 4x2/4@59.22% Accessory Dual KB RDL 4x10 GHD Situps - weighted 4x15 Homework 1 Skill Technique Primer: Muscle Snatch + Tall Snatch 3x3+3 Power Snatch: 5x3@70% Power Jerk: 5x3@70% Snatch Push Press + OHS: 4x(1+5)@70% Strength CL Deadlift 4x4@120% 1x2@130% 1x2@140% 1x8+@120% Accessory Banded Tricep pull downs 4x8 Dual DB Incline Press 4x8 Homework 2 Strength Bench Press 7x7@ 60% of your 1RM Close Grip Incline Bench Press 4x8 Skullcrushers 4x8-12 Weighted dips 4x8-12 WOD: 10min EMOM: as a complex: (perform with a weight that fits you) 1 Power Clean 1 Front Squat 1 Push Press 1 Thruster 1 Hang Clean Monday
Skill Snatch - 15 minute EMOM - HS 5x1@78% 5x1@83% 5x1@88% Snatch Pull 3@115% 2x3@125% Strength Segment SN Deadlift - pause at the knee + Floating SN Deadlift 3+1@88% 2x2+1@97.5% Accessory Weighted Pullups 5x8 Weighted GHD Situps 4x1min Wednesday Skill Clean & Jerk - 15 minute EMOM 5x1+1@78% 5x1+1@83% 5x1+1@88% Push Press 5x3@80% Clean Pull 3@90% 2x3@95% Strength 7/13 Squat cycle - wk 8 day 1 6x2/4@90% Accessory Jerk Dips 5x5@100% of C&J Weighted + Banded Deadbug 4x8 per leg Friday Skill Snatch 1RM Clean & Jerk 1RM Strength 7/13 Squat cycle - wk 8 day 2 6x2/4@84.6% Accessory Weighted Good Morning 3x5 GHD Situps - weighted 4x10 Homework 1 Skill Power Clean 5x2@80% Power Jerk from Rack 5x2@80% RDL 5x3 Strength CL Deadlift 4x4@110% 1x2@120% 1x2@130% 1x8+@110% Accessory Banded Tricep pull downs 4x8 Weighted Back Extensions 4x6 Homework 2 Skill Bench Press 5x5 @ 80% of 1RM DB incline bench row 4x8 Alternating Hammer Curls 4x8-12 Weighted Pushups 4x8-12 Strength WOD: 3 rounds for time 10 PSN (#135/95) 100 DUs Each time you break DUs: -3 Push-ups Accessory Banded CL Deadlift 4x4@110% 1x2@120% 1x2@130% 1x8+@110% Monday
Skill Snatch - 15 minute EMOM - HS 5x2@75% 5x2@80% 5x1@85% Snatch Pull 3x3@115% Strength 7/13 Squat cycle - wk 7 day 1 6x2/4@85.5% Accessory Weighted Pullups 4x8 Weighted GHD Situps 4x15 Wednesday Skill Clean & Jerk - 15 minute EMOM 5x2(1+1)@75% 5x2(1+1)@80% 5x1+1@85% Push Press 5@75% 4x5@80% Clean Pull 3x3@115% Strength 7/13 Squat cycle - wk 7 day 2 6x2/4@80.37% Accessory Tall Box Jumps 4x5 Heavy Farmers Carry 4x100m Friday Skill Snatch 2@70% 2@75% 1@80% 1@85% 2x1@90% Clean & Jerk 2x(1+1)@70% 2x(1+1)@75% 1+1@80% 1+1@85% 2x1+1@90% Strength SN Deficit Pull *Stand on a plate* 2x2@92.5% Banded SN Deadlift 2x3@92.5% Accessory Weighted Good Morning 3x5 Weighted Plank 4x90 seconds Homework 1 Skill Power Clean 3@75% 4x3@75% Power Jerk from Rack 3@75% 4x3@75% RDL 5x3 Strength Banded CL Deadlift 4x4@100% 1x2@110% 1x2@120% 1x8+@100% Accessory Banded Tricep pull downs 4x8 Weighted Back Extensions 4x6 Homework 2 Skill Bench Press 8 sets x 8 reps @ 55% of your one rep max (1RM) Incline close grip bench press 4x6-8 Skullcrushers 4x8-12 DB Bicep Curls 4x8-12 Accessory WOD 15 Min AMRAP 21-15-9 Wallballs Calorie Bike Monday
Skill Snatch - 15 minute EMOM - HS 5x2@73% 5x2@78% 5x1@83% Snatch Pull 3@95% 2x3@105% Strength 7/13 Squat cycle - wk 6 day 1 6x3/6@81% Accessory Heavy front rack db kb front rack carry 4x100ft Barbell bentover row 4x10 Wednesday Skill Clean & Jerk - 15 minute EMOM 5x2x(1+1)@73% 5x2x(1+1)@78% 5x1+1@83% Push Press 2x5@70% 3x5@75% Clean Pull 3@85% 2x3@90% Strength 7/13 Squat cycle - wk 6 day 2 6x3/6@76.15% Accessory Tall Box Jumps 4x5 Heavy Farmers Carry 4x50M Weighted Pullups 3x5 Friday Skill Snatch 2@70% 2@75% 1@80% 2x1@85% Clean & Jerk 3x1+1@70% 2x1+1@75% 2x1+1@80% 1+1@85% 2x1+1@87% Strength SN Deficit Pull *Stand on a plate* 2x2@90% Segmented SN Deadlift(pause 2 sec @knee) + Floating Sn Deadlift 3x4+1@87.5% Accessory Weighted Plank 4x75 seconds Seated Double Db Strict Press 4x10 Homework Skill Power Clean 2x3@70% 3x3@75% Power Jerk from Rack 2x3@70% 3x3@75% RDL 5x3 Strength Segment CL Deadlift(pause@knee) + Floating Clean Deadlift(below knee) 4x4+1@100% 1x2+1@110% 1x2+1@120% 1x8+1+@100% Accessory Weighted Bar Dips 4x8 Weighted Back Extensions 4x6 Monday
Skill Snatch - 15 minute EMOM 5x1@70% 5x1@75% 5x1@80% Snatch Pull 3x3@85% Strength 7/13 Squat cycle - wk 5 day 1 6x3/6@76.5% Accessory Weighted Pullups 3x3 Weighted Plank 4x1min Wednesday Skill Clean & Jerk - 15 minute EMOM 5x1+1@70% 5x1+1@75% 5x1+1@80% Push Press 5x5@70% Clean Pull 3x3@85% Strength Halting CL Deadlift + Floating Clean Deadlift **Pause2 sec @knee** 4+1x4@90% 1+1x2@100% 1+1x2@110% 1+1x8+@90% Accessory Tall Box Jumps 4x5 Weighted GHD Situps 4x15 Friday Skill Snatch 1@70% 1@75% 1@80% 2x1@80% Clean & Jerk 1+1@70% 1+1@75% 1+1@80% 2x1+1@80% Strength 7/13 Squat cycle - wk 5 day 2 6x3/6@72% Accessory Weighted Good Morning 3x5 DB Lateral Row 4x10 Homework Skill Power Clean 5x3@70% Power Jerk from Rack 5x3@70% RDL 5x3 SN Deficit Pull 3x2@87.5% Strength Halting SN Deadlift **pause 2 sec @mid thigh** 1+3x5@85% Accessory Weighted Dips 4x8 Weighted Back Extensions 4x12 |
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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