Week 3 8/31
Goblet Hold Lateral Lunge x 8 each leg.
Face Down DB Row on Bench x 10
Banded Glute Bridge x 10 (hold one second at the top)
1: Snatch Push Press + Pause OHS: (3+2) x 3 working sets.
2: Snatch Balance: Work up to a heavy double for the day.
3: Snatch Deadlift + Below The Knee Snatch + Snatch: (1+1+1) x 3 sets.
4: Snatch Deadlift + Snatch: (1+1) x 3 sets.
5: In The Hole Front Squat + Pause Front Squat + Front Squat: (1+2+1) x 4. 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 x 10 each side.
KB Jack Knives (crunch ups) x 10. Hold two kettle bells and do crunch ups.
1: Power Snatch + Snatch (1+1) x 4 working sets.
2: Power Clean + Push Jerk: (1+1) x 3 working sets.
Kb Front Rack Reverse lunge into box Step Up x 5 each leg
Single Arm Cross Over Body 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 75% of that and hit for 1 sets of 10.
2: Clean Deadlift to mid Knee + Clean Deadlift to Mid Thigh + Clean + Front Squat + Jerk (1+1+1+1+1) x 3 sets
3: Clean Deadlift to mid knee + Clean Deadlift to Mid Thigh + Clean + Jerk (1+1+1+1) x 2 sets.
4: Clean and Jerk: 3 singles.
5: Clean Deadlifts Standing on 2” Riser: 4x4. No Straps and No Mixed grip! Try and go heavier than last week.
6: 3: Banded Back Squats: 4x4.
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 double for the day.
Kb Front Rack Wall sit March x 30 steps.
Banded Pull Apart (Palms up)
1 OHS + 1 Zotts Press x 5 reps (Light Barbell)
1: Muscle Snatch: 3,3,2,2,1,1,1
2: Snatch Balance: 3, 3, 2, 2, 1, 1
3: Jerk Dip + Jerk: (2+1) x 3 working sets, (1+1) x 2 working sets. Work up to a heavy for the day.
4: Snatch from Blocks (bar should be right above the knee): 4x3
5: 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