Slight Deload-last week of this cycle!
1: Snatch Push Press + OHS: (1+1): Work up to a heavy single in 6 sets.
2: Snatch Pull + Snatch: 2 sets @60% of best snatch. 2 sets @ 65%, 2 set @ 70%.
3: Snatch Deadlift: 3x3 @ 80% of best snatch.
4: Front squat: 5 singles. Work up to a heavy for the day in those five sets.
1: Snatch Push Press + Pause OHS (2+1)x 3 working sets. Keep these lighter and extremely efficient.
2: Power Snatch: 3x2 @65 %, 3x1 @ 70%.
3: Power clean + Push Jerk: (1+1) x 3 working sets @70% of best clean.
DB Strict Press seated on bench 10
Kb goblet hold curtsy squat x 8 each leg.
Tuck Hold x 45 seconds.
Strict Press: 3x5 medium, light.
Push press: work up to a heavy single for the day in 5 sets.
Clean and jerk: 3x2 @ 65%, 2x1 @ 70%, 2x1 @ 73%
Clean Pulls : 3x3 @ 85%% of best clean.
Back squat: 3x3 @ 80%
1: Snatch: work up to 70-75% and hit for 3 singles.
2: Clean and jerk: work up to a 70-75% and hit for 2 singles.
3: Front squat: work up to a heavy single for the day in 4 sets or less
Pendlay Row x 10
KB windmills x 10 each side.
Hollow rocks x 30 seconds
1: Muscle Snatch + Sotts Press: (3+3)x 3 working sets.
2: Muscle Clean: 3x2
3: Snatch Balance: 2x3, 2x2, 2x1. Stay lighter and maintain perfect form and timing.
4: Jerk Dip + Jerk: (1+1)x 5 sets @ 70% of best jerk.
5: Snatch Deadlift: 3x3 @ 85% 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