Single leg Kb RDL (6/6)
10 single arm bent over DB row
Single arm Db overhead Walking Lunge x 20 steps.
Front squat+ 1 1/4 front squat + front squat : 5 x (1+1+1).
Deadlift to 1” off ground+ deadlift to mid knee + deadlift to mid thigh+ Clean + Jerk. (1+1+1+1+1) x 3 working sets.
Clean deadlift to mid thigh + clean + Jerk: 4 singles (no need to work back down in weight, build up in weight from the complex above)
Max reps in 60 seconds of jumping alternating lunge.
1: Snatch Push Press: 5,4,3,2,1. Build to a heavy.
2: Muscle Snatch + Tall snatch + Zotts Press: (1+1+3) x 4 sets.
3: Snatch Pull + High Pull + Snatch (1+1+1) x 5 working sets.
4: Snatch: three singles
5: Snatch deficit deadlift: 3x3 @ 105% of best snatch
Perform five tall box jumps in between deadlift sets
DB Floor Bench press x 10. Get as heavy as possible
HEAVY double DB overhead 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 + Pause Snatch (pause in receive for three seconds) x 4 working sets.
3: Clean from 1” off the floor + jerk: (1+1) x four sets. Work up in weight each set.
4: Front squat + Back squat + goblet squat: (2+2+10) x 5 working sets
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: Back Squat: Work up to a heavy single in 6 sets.
1: Tall cleans+ jerk + press in split x 3 sets.
2: Rack jerk: work to a heavy single in ten minutes.
3: 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.
4: Power clean + push jerk: 3,2,1,3,2,1,1,1. Work back down and work back up. Build to a medium heavy 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 Demian Reed, with assistance from Jason Bourgeois