Single Arm Db Split Snatch (6/6): 6 reps on your right arm.. alternate legs each time.
10 Slow Ring Rows
KB Goblet Hold Walking Lunge x 20 steps.
1: In the hole front squat: 6x2. Try to work up to at LEAST your 1 RM clean.
2: Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk (1+1+1+1) x 3 working sets.
3: Clean and 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 squats with an empty barbell on back.
1: Snatch Push Press: 5x3. On the third rep, hold overhead for 10 seconds.
2: High Hang Muscle Snatch + Muscle Snatch + OHS + Zotts Press: (1+1+1+3) x 4 sets.
3: Snatch deadlift to mid thigh + High Pull + Snatch (1+1+1) x 3 working sets.
4: Snatch High Pull + Snatch (1+1) x 4 working sets.
5a: Snatch deficit deadlift: 5x3 @ 95% of best snatch
5b: Perform five tall box jumps and 15 jumping alternating lunges in between deadlift sets
DB Bench press x 5. Get as heavy as possible
HEAVY Front rack Hold x 20 seconds.
Chin ups or Lat Pull Downs x 10
1: Snatch Balance: Work up to a heavy single in 10 min.
2: Power snatch waves. 3,2,1,3,2,1,1,1: 70%,75,80,75,80,85,85+
3: Power clean + push jerk waves: 2,2,1,2,2,1,1
4: Front squat + Back squat: (3+3)x 5 working sets
1: Snatch: Work up to a heavy single for the day in 15 min.
2: Clean and jerk: Work up to a heavy single for the day in 15 min.
3: Snatch: Work up to a heavy single in 10 min.
4: Clean and jerk: Work up to a heavy single in 10 min.
5: Back Squat: Work up to a heavy single in 6 sets.
1:Tall cleans+ jerk + press in splits 4 sets.
2:Behind the neck 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:Clean pull off blocks+ clean (right above knee) + jerk: (1+1+2) x five sets. Work up in weight each set.
5:Deficit clean deadlifts: 4x3 @ 95% of best clean
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 Cathy Ton