1: Snatch Push Press + Snatch Balance + OHS: (1+1+1) x 5
2: 5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”): 5×2.
Use straps if you need to and don’t take the weight too heavy if you can’t maintain perfect positions! Pause for 2 seconds at each spot.
EMOM for 10 min (5 “working” sets):
1A: Odd Minutes: 3 Hang Snatches (right above the knee)
1B: Even Minutes: 3 Tall Box Jumps
2: Back Squat: 188.8.131.52 x 5 sets. Each set is 4 singles with 20 seconds rest in between reps. Re rack in between reps.
1 ring dip + 1 Knee Raise on Rings x 7 reps.
KB Side Bends x 20 each side. Slow and controlled.
Forearm plank x 30 seconds.
1: Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom): (5+3) x 3 sets.
2: Snatch High Pull + Power Snatch into OHS (meaning, don’t restand after receiving the bar in the power position): (3+3)x2, (2+2) x 2, (1+1) x 3.
3: Clean Pull + Power Clean + Push Jerk: (1+1+1) x 4 sets. Stay light and work speed here.
Single Arm Front Rack KB Hold Goblet Squat x 7 each side
Single arm KB Waiter Hold Step Up x 7 each leg
Strict Toes to Bar or V-Ups x 10 t2b/15 v- ups
1: Tall Jerk + Jerk Balance + Jerk + Press behind neck in split: (1+1+1+1) x 3 sets.
*in between sets perform a 30 second handstand hold .
2: Clean From Mid Knee + Front Squat + Jerk + Clean: (1+1+1+1) x 5.
3: Clean Deadlift with pause at Mid Knee + Clean Pull: (2+3) x 4 sets.
Weighted Ab mat sit ups x 25
Ring Push ups x 15
KB Windmill x 5/ side
Snatch: work up to a heavy single for the day
Clean and jerk: work up to a heavy single for the day
Front squat: work up to a heavy single for the day.
1: Snatch Balance: 5×2
in between sets, perform banded face pulls x 20 reps and Pendlay Rows x 10 (lighter)
2: Behind the Neck Jerk: 5×1
3: Power Snatch: 3,3,2,2,1,1
Hip extension + 2 arm DB Row (at top of hip extension) (1+2) x 10 reps
Flutter kicks x 60 seconds
Hammer Curls x 10
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