Single leg Kb RDL (6/6)
10 Push up + single arm row
Double KB Walking Lunge x 20 steps.
1: In the hole front squat + 1 1/4 front squat + front squat : 6x (1+1+1).
2: Deadlift to mid thigh+Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk (1+1+1+1+1) x 3 working sets.
3: Clean deadlift to mid thigh + clean + 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 alternating lunge.
1: Snatch Push Press: 6x2. On the second rep, hold overhead for 10 seconds.
2: Muscle Snatch + OHS + Zotts Press: (1+1+3) x 4 sets
3: Snatch Pull + High Pull + Snatch (1+1+1) x 3 working sets.
4: Snatch Pull + Snatch (1+1) x 3 working sets.
5a: Snatch: three singles
5b: Snatch deficit deadlift: 4x3 @ 100% of best snatch
Perform five tall box jumps 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
Snatch: Work up to a heavy single for the day
Clean and jerk: Work up to a heavy single for the day
Back Squat: Work up to a heavy single in 6 sets.
1: Tall cleans+ jerk + press in splits 4 sets.
2: Rack 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: Power clean + push jerk waves: 2,2,1,2,2,1,1
75,80,85,75,80,85,85+. Try and build heavier than last week.
5: Deficit clean deadlifts: 4x3 @ 95% 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 Cathy Ton