1: Snatch Push Press: 2x3, 2x2, 2x1. Work up in weight as reps decrease. Try and hit a weight heavier than last week.
2: 2 position snatch (low hang, floor): 2 sets @ 78% of best snatch. 2 sets @82%, 2 set @ 82%+%.
3: Snatch Deadlift: 3x3 @ 105% of best snatch.
4: Front squat: 10x1 @ 90% of best front squat
1: Snatch Push Press + OHS + Snatch Push Press + OHS: (1+1+1+1) x 5 working sets.
2: Snatch pull+ snatch high pull + power snatch: (1+1+1) x 4 working sets.
3: Power clean + Push Jerk + Pause Behind the neck Jerk (1+1+1) x 5 working sets @85-90% of best power clean.
Tempo Goblet Squats: 6 seconds down, 6 seconds up x 4 reps.
Banded Hip Circles x 10 each leg, counter clockwise and clockwise circles. Place band right above knees while on your hands and knees and complete hips circles.
Ring knee tuck into L sit x 5 reps
Strict Press: 5,5,4,4,3,3.
Push press: 8,6,4. Make these challenging.
2 POS clean (At the Knee, floor)+ jerk (2+ 1) x 5 working sets. Go from the top down on the below the knee. Make sure you don’t sit back too far on your heels on the eccentric!
Clean Pulls : 3x3 @ 105% of best clean.
Tempo back squats: 5x3 @ 3 seconds down, 3 second pause at the bottom.
Back Squats: 1 x 20 reps @ 65-70% of best back squats.
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 single for the day in 4 sets or less
GHD Hip extension alternating single arm dumbbell row x 10 reps. Hold the hip extension the whole time.
KB See Saw Press x 20 reps.
Star Plank Hold x 45 seconds
Muscle Snatch + Snatch Drop (3+3) x 3 sets.
Muscle Clean + Tal Clean: (3+3) x 3 sets. Keep these at a medium load. I want them to be snappy!
Snatch Balance: 3,2,2,2,1,1,1. Work up in weight each set.
Jerk Dip + Push Jerk + Jerk: (1+1+1) x 5 working sets
Snatch Deadlift: 3x3 @ 105+% of best snatch.
Tempo Snatch Deadlifts: 3x1. 10 seconds up, 10 seconds down @ 95% 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