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 + Pause Snatch Balance + OHS (1+1+1)x 5.
2: Mid knee Power Snatch (go from top down)+ Power Snatch (1+1) x 3 @ 85% of best Power Snatch, (1+1) x 2 @ 85+%.
3: Power clean + Push Jerk + Behind the neck Jerk + Jerk:(1+1+1+1) x 5 working sets @85-85+% of best clean.
Single Arm KB Front Rack Wall Sit March x 20 seconds each side.
Kb goblet hold curtsy lunge x 8 each leg.
Single arm Plank hold on medball + dB Row with other arm x 10 rows each side.
1: DB Seated Press: Find a Heavy set of 5.
2: Clean deadlift to mid knee + clean from 1”’off ground + jerk: (1+1+1) x 5 working sets
3: Clean Pulls : 3x3 @ 105% of best clean.
4: Back squat: work up to a heavy single in five sets.
5: Back squat: 2x 10 @70-75% of best back squat.
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
Single arm alternating dB row in Hip Extension x 10 total rows.
KB side Plank (in side plank, hold kb with other arm) x 20 sec each side.
Hollow Hold flip to super man x 5 rolls back and forth.
1: Muscle Snatch + tall snatch+Sotts Press: (3+3+3)x 3 working sets.
2: Muscle Clean: 3x3
3: Snatch Balance: 3,3,2,1,1. Work up in weight each set.
4: Jerk Dip + Jerk + Jerk Dip + Jerk: (1+1+1+1)x 5 sets.
5: Rack Jerk: build to a heavy single.
6: Snatch Deadlift: 3x3 @ 105% of best snatch.
7: Tempo Snatch Deadlifts: 2x1. 10 seconds up, 10 seconds down @ 90% 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