Db Push up + row right arm + push up + left arm row x 5 reps
5 strict pull ups with 5 second dead hang in between reps
Overhead walking lunge right leg + ohs + overhead walking lunge left leg + ohs x 5 reps
Muscle snatch+ tall snatch+ snatch drop + zotts Press: (1+1+1+ 3) x 4 sets.
In the hole front squat: 5x3. Try to do more than you did week one!
Clean deadlift to mid thigh + Pause squat clean ( pause in receive for 3 seconds before standing) + jerk x 5 working sets.
Front squat: work up to a heavy single in 5 sets.
1:Take ten min to build to a heavy push press.
2:Jerk dip. Plus push jerk. Jerk dip plus jerk. Work up to 80-80%+% of best push jerk: 4 working sets
3:Snatch deadlift to mid thigh + hang pull + snatch: 5 working sets
4:Snatch: 4 singles
5:Snatch deadlift: 4x3 @ 90% of best snatch
6":Perform five tall box jumps in between sets
Heavy Ass Front Rack supports x 30 sec
Front rack walking lunge x 10
Ring dips x 10
1:Power snatch waves. 3,2,1,3,2,1,1: 70,75,70,75.80,85, 85%+
2:Power clean + push jerk waves: 2,2,1,2,2,1,1
4:Front squat + back squat: (2+4)x 4 sets
Clean and jerk: work up to a heavy single in 15 min.
Snatch: Work up to a heavy single for the day in 15 min.
Clean and jerk: work up to a heavy single in 10 min.
Back Squat: Work up to a heavy single in 6 sets.
1:Tall cleans+ Tall jerk + Jerk Balance + press in splits: (2+2+2+3)x 3 sets.
2:Behind the neck jerk + jerk: work to a heavy set in ten minutes.
3:Snatch high pull off blocks + snatch (right above knee): (2+2)x 2, (1+1)x 3 working sets.
4:Deficit clean deadlifts: 3x3 @ 100% 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