1: Snatch Push Press + Snatch Balance + OHS: (1+1+1) x 5
2a: Hang Snatch + Snatch High Pull + Snatch: (1+1+1) x 5 working sets.
2b: *in between sets perform 3 reps of: 5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”). With a light barbell.
3: Pause Back Squat + Back Squat: (2+2) x 5
10 Ring Dips.
20 Hollow Rocks of 30 sec Hollow Hold
Forearm plank into straight arm plank x 30 seconds (Move up and down from your forearms up into a straight arm plank, back down into a forearm plank. Keep going for 30 seconds.
1: Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom): (5+3) x 3 sets.
*in between sets, perform crossover symmetry.
2: Snatch High Pull +Power Snatch with a pause (pause in receive for 1 second) + OHS: (1+1+1) x 5 working sets.
3: Clean Pull + Power Clean with pause in receive (pause for one second) + Push Jerk: (1+1+1) x 4 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 + Tall Jerk + Press in Split+ Jerk: (1+1+1+1) x 3 sets.
1b:*in between sets perform a 30 second handstand hold .
2: Hang Clean (go from the ground up, not from the top down) + Front Squat + Clean + Jerk: (1+1+1+1) x 5
3: Clean Deadlift to Mid Knee + Clean Pull: (2+3) x 4 sets.
Ab mat sit ups x 25
Push ups x 15
KB Windmill x 5/ side
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 single for the day.
1: Snatch Balance: 5×2 *in between sets, perform banded face pulls x 20 reps and Pendlay Rows x 10 (lighter)*
2: Behind the Neck Jerk: 5×2
3: Power Snatch: 3,3,2,2,1,1
Hip extension + 2 arm DB Row (at top of hip extension) (1+2) x 10 reps
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