Week 4 9/7
Goblet Hold Lateral Lunge x 6 each leg.
Banded Face Pulls x 20
Bird Dogs x 10 each side (hold two second at the top)
1: Snatch Push Press + Pause OHS: (2+1) x 3 working sets.
2: Snatch Balance: 3,2,2,1,1,1. Work up to a medium single for the day.
3: Snatch Deadlift + Snatch: (1+1) x 3 sets.
4: Snatch: (1+1) x 3 sets.
5: Front Squat: 5,4,3,2,1
Single Leg Box Jumps x 6 each leg.
Russian Twists x 20
KB Jack Knives (crunch ups) x 10. Hold two kettle bells and do crunch ups.
1: Power Snatch + Snatch (1+1) x 3 working sets.
2: Power Clean + Push Jerk: (1+1) x 3 working sets.
Single Arm KB Suitcase Reverse lunge x 7 each leg
Single Arm Cross Over Body Ring Rows x 6 each arm (Pause at the top and bottom for two seconds)
Single Arm Kb Flutter Kick x 20 seconds each side (Hold Kb Overhead while flutter kicking).
1: Push Press: 5,4,3,2,1
2: Clean Deadlift + Clean + Jerk (1+1+1) x 3 sets
3: Clean and Jerk: 3 singles.
4: Clean Deadlifts Standing on 2” Riser: 3x3.
5: Banded Back Squats: 5x3.
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 double for the day.
Db Press in Wall sit x 10
Banded Pull Apart (Palms up) x 15
1 OHS + 1 Zotts Press x 5 reps (Light Barbell)
1: Muscle Snatch: 3,2,2,1,1,
2: Snatch Balance: 3, 2, 2, 1, 1
3: Jerk Dip + Jerk: (1+1) x 3 working sets. Work up to a medium weight.
4: Snatch from Blocks (bar should be right above the knee): 4x2. work technique!
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