1: Snatch Push Press: work up to a heavy triple
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”): 3×2. 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.
3:EMOM for 10 min (5 “working” sets):
Odd Minutes: 3 Snatches (reset after each on. no touch and go)
Even Minutes: 3 Tall Box Jumps
4: Back Squat: 188.8.131.52 x 5 sets. Each set is 4 singles with 20 seconds rest in between reps. Go heavier than last week.
Ring Dips: max reps in 60 seconds.
Ring dips with band: max reps in 45 seconds.
Plank on Ball: 60 total seconds. move arms in clockwise and counter clockwise circles while in plank.
1: Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom) + Drop Snatch: (5+2+3) x 3 sets.
2: Snatch High Pull + Power Snatch + Snatch High Pull + Snatch: (1+1+1+1) x 5 working sets.
3: Clean Pull + Power Clean + Push Jerk: (1+1+1) x 3 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
1a: Jerk Dip + Jerk Balance + Behind the neck Jerk + Jerk: (1+1+1+1) x 3 sets.
1b: *in between sets perform DB Z Press x 10 reps.
2: Clean Pull + Clean + Front Squat + Clean + Jerk: (1+1+1+1+1) x 3 working sets.
3: Clean and jerk: 3 singles.
4: Clean Deadlift with pause at Mid Knee + Clean Pull: (2+2) x 4 sets.
Weighted Ab mat sit ups x 25
DB Bench x 15
KB Windmill x 5/ side
1: Snatch - Heavy single for the day.
2: Clean and jerk - Heavy single for the day
3: Front Squat: 4×3
1A: Snatch Balance: 3,3,2,2,1,1
1B: in between sets, perform banded face pulls x 20 reps and supinated grip bent over barbell Rows x 10 (lighter). for 3 sets only.
2: Behind the Neck Jerk+ Jerk (1+1) x 5
3: Power Snatch: 3,3,2,2,1,1
Hip extension + single arm DB Row (at top of hip extension) (10+ 5/5 per arm)
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