Single Arm Db Clean and jerk (6/6)
10 Slow Ring Rows
KB Goblet Hold Walking Lunge x 20 steps.
1: In the hole front squat: 3,3,2,2,1,1,1
2: Pause Clean (pause in receive for 3 seconds) + Clean + Pause Jerk (pause in receive for three seconds) (1+1+1+1) x 3 working sets.
3: Clean and Jerk: 3 singles (no need to work back down in weight, build up in weight from the complex above)
4: Max reps in 60 seconds of jumping squats with an empty barbell on back.
1: Snatch Push Press: 3,3,2,2,1,1. Build to a heavy
2: Muscle Snatch + Tall Snatch + Tempo OHS + Zotts Press: (1+1+1+3) x 3 sets.
3: Snatch deadlift to mid knee + Snatch deadlift to mid thigh + Snatch (1+1+1) x 3 working sets.
4: Snatch Deadlift to mid thigh + Snatch (1+1) x 3 working sets.
5: Snatch deficit deadlift: 3x3 @ 105% of best snatch
6: Perform five tall box jumps and 15 jumping alternating lunges in between deadlift sets
Single arm DB Bench press x 5. Get as heavy as possible
HEAVY Front rack Hold x 30 seconds.
Chin ups or Lat Pull Downs x 10
1: Snatch Balance: Work up to a heavy single in 10 min.
2: Power snatch straight into overhead squat (pause for a second in receive and then squat): 3,3,2,2,1,1
3: Power clean + push jerk waves: 2,2,1,2,2,1,2,2,1. Work up and work back down each time. Build to a heavy.
4: Front squat + Back squat: (3+3)x 5 working sets
1: Snatch: Work up to a heavy single for the day in 15 min.
2: Clean and jerk: Work up to a heavy single for the day in 15 min.
3: Back Squat: Work up to a heavy single in 6 sets.
1: Tall cleans+ jerk + press in splits x 4 sets.
2: Behind the neck jerk: work to a heavy single in ten minutes.
2: Snatch off blocks (at mid thigh): 3,2,1,3,2,1,1. Work up in weight, work back down and work back up again.
4: Clean pull off blocks+ clean (right above knee) + jerk: (1+1+2) x five sets. Work up in weight each set.
5: Deficit clean deadlifts: 3x3 @ 105% 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