This program was adopted from www.burgenerstrength.com
Db Push up + row: (1+2)x 5 reps
5 strict pull ups with 5 second dead hang in between reps
Db single arm walking lunges x 20 steps (10/10)
1: Tempo ohs (3 sec down, 3 sec hold) + snatch drop + zotts Press: (1+2+3) x 4 sets.
2: In the hole front squat: 5x3. Try to work up to within 5 kg of your best clean.
3: Power clean + front squat + pause squat clean ( pause in receive for 3 seconds before standing) + jerk x 5 working sets.
4: Front squat: work up to a heavy single in 7 minutes.
1: Take ten min to build to a heavy push press.
2: Jerk dip. Plus push jerk. Jerk dip plus jerk. Work up to 70-75% of best push jerk.
3: Snatch deadlift to mid thigh plus panda pull plus snatch
4a: Snatch deadlift: 4x3 @ 90% of best snatch
4b: Perform five tall box jumps in between sets
Bench press x 5
Front rack reverse lunge x 10 heavy
Chin ups x 10
1: Power snatch waves. 3,2,1,3,2,1,1,1: 65,70,75,70,75.80,80+,80+
2: Power clean push jerk waves: 2,2,1,2,2,1,1
3: Front squat + back squat: (2+ 3)x 5 sets
Snatch: Work up to a heavy single for the day in 15 min.
Clean and jerk: Work up to a heavy single for the day in 15 min.
Snatch: Work up to a heavy single in 10 min.
Clean and jerk: Work up to a heavy single in 10 min.
Back Squat: Work up to a heavy single in 6 sets.
Tall cleans+ jerk + press in splits 4 sets.
1: Behind the neck jerk: work to a heavy single in ten minutes.
2: Snatch off blocks (right above knee): 3,2,1,3,2,1,1. Work up in weight, work back down and work back up again.
3: Clean pull off blocks+ clean (right above knee) + jerk: (1+1+2) x five sets. Work up in weight each set.
3: Deficit clean deadlifts: 4x3 @ 95% of best cleans.
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