Week 5 9/14
Single arm KB front rack Squats x 8 @ 3 seconds down, 3 second hold in the bottom.
Single Arm ring plank x 20 sec each arm
Glute Bridge dual Kb alternating Floor Press x 8 each arm.
1: Snatch Push Press + OHS + Snatch Push Press + Snatch Balance (1+1+1+1) x 4
2: Snatch Deadlift + Hang Power Snatch + Snatch (1+1+1) x 3
3: Snatch Deadlift + Snatch (1+1) x 2
4: Snatch: 3 singles
5: In The Hole Front Squats: 4x4 . Work on being super explosive out of the hole.
*in between sets perform 30 sec side plank each side
Single leg box jump x 5
Single Leg crossover KB Deadlifts x 10 each leg
KB Flutter Kicks x 20 reps each arm. Hold kettle bell and do flutter kicks.
3 position Power Snatch (hang, below the knee, floor): 4 working sets.
1: Power Clean + Push Jerk: (2+1) x 4 sets.
Single arm kb suitcase hold Step Up x 8 each leg
Single Arm cross body Ring Rows x 10 each arm
KB Hollow hold x 30 seconds (lay on back and hold kettlebells above you while performing hollow hold)
1A: Push Press + Push Jerk (1+2) x 5.
1B: In between sets perform single arm dB press x 5 each arm.
2: Clean Deadlift + Clean + Front Squat + Clean: (1+1+1+1) x 5 working sets.
3: Clean Deadlifts + Clean pull from hang: (3+3) x 3 sets.
4:Tempo back squats : 4 x 5 (3 seconds down, 2 second up)
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 triple for the day.
Double KB walking lunge x 14 steps.
Banded Pull Apart (Palms up) x 15
1 OHS + 1 Zotts Press x 5 reps (PVC Pipe)
1: Pause Snatch Balance: 3,3,2,2,1,1. Work up to a challenging weight. Pause for two seconds in the bottom of each rep.
2: Pause Rack Jerk (Once you recover your jerk, you’ll hold the bar overhead for 5 slow seconds before reracking the barbell): 5 working sets. I want you to pick a heavyish weight that you can hit for 5 singles.
3: Pause Snatches from Blocks (bar should be right above the knee. Pause in receive for two seconds before standing): 5x2
4: Snatch Deadlift: 3x3 @ 100% 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