Adapted from Burgnerstrength.com
1: Snatch Push Press + Snatch Balance + OHS + Snatch Balance: (1+1+1+1) x 5
2: 5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”): 5×2. Use straps if you need to and don’t take the weight too heavy if you can’t maintain perfect positions! Pause for 2 seconds at each spot.
EMOM for 10 min (5 “working” sets):
Odd Minutes: 3 High Hang Snatches
Even Minutes: 3 Tall Box Jumps
1 ring dip + 1 Knee Raise on Rings x 5 reps.
KB Side Bends x 20 each side. Slow and controlled.
Forearm plank x 30 seconds.
1: Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom): (5+3) x 4 sets.
2: Snatch High Pull + Power Snatch into OHS (meaning, don’t restand after receiving the bar in the power position): (2+2)x3, (1+1) x 3.
3: Clean Pull + Power Clean + Push Jerk: (1+1+1) x 4 sets. Stay light and work speed here.
Single Arm Front Rack KB Hold Goblet Squat x 7 each side
Single arm KB Waiter Hold Step Up x 7 each leg
Strict Toes to Bar or V-Ups x 10 t2b/15 v- ups
1: Jerk Dip + Jerk Balance + Tall Jerk + Jerk: (1+1+1+1) x 5 sets.
*in between sets perform a 30 second handstand hold .
2: Hang Clean + Front Squat + Clean: (1+2+1) x 2, (1+1+1) x 3
3: Clean Deadlift to Mid Knee + Clean Pull: (2+3) x 4 sets
Ab mat sit ups x 25
Push ups x 15
KB Windmill x 5/ side
1: Snatch: Heavy single for the day
2: Clean and Jerk: Heavy single for the day
3: Front Squat: Heavy single for the day.
1A: Snatch Balance: 5×3
1:B in between sets, perform banded face pulls x 20 reps and Pendlay Rows x 10 (lighter)
2: Behind the Neck Jerk: 5×2
3: Power Snatch: 3,3,2,2,1,1
Hip extension + 2 arm DB Row (at top of hip extension) (1+2) x 10 reps
Flutter kicks x 60 seconds
Hammer Curls x 10
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