This program is adapted from www.burgenerstrength.com
Tempo Banded Goblet Squats x 8 @ 3 seconds down, 3 second hold in the bottom.
Single Arm DB Row on paralette x 10 each arm
Glute Bridge DB Floor Press x 10
1:Snatch Push Press + OHS + Snatch Push Press + Snatch Balance (1+1+1+1) x 5
2:Snatch Deadlift + High Hang Snatch + Below The Knee Snatch + Snatch (1+1+1+1) x 3
3:Snatch Deadlift + Below The Knee Snatch + Snatch (1+1+1) x 2
4:Snatch: 3 singles
5:In The Hole Front Squats: 5x3. Work up to a challenging set of three.
*in between sets perform 30 sec hollow hold.
Kneeling box jump x 5 *start on your knees and jump up into a quarter squat and then jump up onto a box
Single Leg KB Deadlifts x 10 each leg
KB Flutter Kicks x 20 reps each arm. Hold kettle bell and do flutter kicks.
1: Power Snatch x 3 reps x 5 sets. (2”,4”,6”.) Land each rep a little lower.
2: Power Clean + Push Jerk
DB Russian Step Ups x 8 each leg
Single Arm Ring Rows x 10 each arm
KB Dead Bug x 20 reps (lay on back and hold kettlebells above you while performing dead bugs)
1: Push Press: Work up to a heavy double and then take 65% of that double and hit for 2 sets of 10.
2: Clean Deadlift + Hang Clean + Front Squat + Clean: (1+1+1+1) x 5 working sets.
3: Clean Deadlifts Standing on 2” Riser: 3x4. No Straps and No Mixed grip!
4: Pause Front Squat + Front Squat (2+2) x 5
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 triple for the day.
Wall sit DB Strict Press
Banded Pull Apart (Palms up)
1 OHS + 1 Zotts Press x 5 reps (PVC Pipe)
1: Snatch Balance: 3,3,2,2,2,1,1. Work up to a challenging weight.
2: Pause Rack Jerk (Once you recover your jerk, you’ll hold the bar overhead for 5 slow seconds before reracking the barbell): 5 working sets. I want you to pick a heavyish weight that you can hit for 5 singles.
3: Snatches from Blocks (bar should be right above the knee): 5x3
4: Snatch Deadlift: 3x3 @ 100% of best snatch
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