Week 2 8/24
Tempo Lateral Banded Goblet Squats x 8 @ 3 seconds down, 3 second hold in the bottom.
Single Arm DB Row on paralette x 10 each arm
Glute Bridge DB Floor Press x 10
1: Snatch Push Press + OHS + Snatch Push Press + OHS (1+1+1+1) x 3 working sets.
2: Snatch Balance: Work up to a heavy single for the day.
3: Snatch Deadlift + Hang Snatch + Snatch: (1+1+1) x 3
4: Snatch Deadlift + Snatch: (1+1) x 2
5: Snatch: 2 singles
6: In The Hole Front Squat + Pause Front Squat + Front Squat: (1+1+1) x 5. Work up to a challenging set. *in between sets perform 30 sec hollow hold.
Single Leg Box Jumps x 6 each leg.
Rotational Med Ball Throw In Lunge x 10 each side.
KB Flutter Kicks x 30 seconds. Hold two kettle bells and do flutter kicks.
1: Power Snatch x 3 reps x 5 sets. (2”,4”,6”.) Land each rep a little lower.
2: Power Clean + Push Jerk: (2+1) x 3 sets, (1+1) x 2 sets.
Kb Front Rack Russian Step Ups x 6 each leg
Single Arm Ring Rows x 6 each arm (Pause at the top and bottom for two seconds)
2 Arm KB Weighted Sit Ups x 10
1: Push Press: Work up to a heavy single and then take 70% of that and hit for 2 sets of 10.
2: Clean Deadlift to mid Knee + Clean Deadlift + Clean + Front Squat + Clean (1+1+1+1+1) x 3 sets
3: Clean Deadlift to mid knee + Clean Deadlift + Clean (1+1+1) x 3 sets.
4: Clean Deadlifts Standing on 2” Riser: 4x3. No Straps and No Mixed grip!
5: Banded Back Squats: 5x5.
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 triple for the day.
Wall sit DB Strict Press x 10
Banded Pull Apart (Palms up)
1 OHS + 1 Zotts Press x 5 reps (PVC Pipe)
1: Pause Snatch Balance + Snatch Balance: (2+1) x 3, (1+1) x 2. Work up to a challenging set.
2: Jerk Dip + Jerk: (1+1) x 5 working sets. Work up to a heavy for the day.
3: Cleans from Blocks (bar should be right above the knee): 5x2
4: Snatch Deadlift: 3x3 @ 105% 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 Cathy Ton