5 knee jumps (kneel:sit on ankles and explode up into a squat and then stand)
10 overhead (barbell) step ups (5/5)
Double KB Walking Lunge x 20 steps.
1: Front squat : 5,4,3,2,1. Work up to a challenging weight.
2: Power Clean + Jerk + power clean (1+1+1) x 3 working sets.
3: Power clean and jerk : 3 working sets.
1: Take 15 min to build to a heavy overhead squat.
2: Muscle Snatch: take ten minutes to build to a heavy muscle snatch.
3: Snatch deadlift to mid thigh + Snatch (1+1) x 5 working sets. Keep the percentage relatively lighter and work perfect mechanics.
4: Snatch deficit deadlift: 3x3 @ 105% of best snatch.
1: Pause Snatch Balance: Work up to a heavy single in 10 min.
2: Power snatch: 3,3,2,2,1,1. work up to a heavy single
3: Clean from 1” off the floor (go from the top down) + jerk: (1+1) x 3 sets @70%
4: Back squat: 5,4,3,2.1
Max Out Day
Sn and CJ
1: BTN Rack jerk: take fifteen minutes to work to a heavy single behind the neck jerk
2: Snatch: Work up to 80-85% and hit for three singles.
3: Clean and jerk: Work up to 80-85% and hit for two singles.
4: Deficit clean deadlifts: 3x3 @ 100% 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