Week 6 9/21
Goblet hold lateral lunge x 8 each side.
Single Arm DB Bench Press in Hollow holds x 10 each arm
Weighted Barbell Glute Bridge x 10. Heavy.
1: Snatch Push Press + OHS + Snatch Balance (3+1+1)x 3
2: Pause Snatch Balance: Work up to a heavy double for the day.
3: Snatch Deadlift to mid thigh (pause for three seconds) + Snatch High Pull + Snatch: (1+1+1) x 3
4: Snatch High Pull + Snatch: (1+1) x 2
5: Snatch: 3 singles
6: In The Hole Front Squat + Pause Front Squat + Front Squat: (1+1+1) x 4 sets. Work up to a challenging set.
*in between sets perform 30 sec weighted plank.
Single Leg Box Jump x 6 each leg.
Rotational Med Ball Throw x 10 each side.
KB Flutter Kicks x 30 seconds. Hold two kettle bells and do flutter kicks.
1: Power Snatch x 3 reps x 5 sets. (2”,4”,6”.) Land each rep a little lower.
2: Power Clean + Push Jerk: (2+1) x 3 sets, (1+1) x 2 sets.
Double Kb Front Rack Russian Step Ups x 6 each leg
Chinese Row x 10. Pause at the top for two seconds.
2 Arm KB Weighted Sit Up+ Press: (1+1) x 7.
1: Push Press + Push Jerk (1+1) x 5: Work up to a heavy set.
2: Clean Deadlift to mid knee (pause for three seconds)+ Clean Pull + Clean+ Jerk: (1+1+1+1) x 3 sets
3: Clean Pull + Clean + Jerk (1+1+1) x 2 sets.
4: Clean Pull From 1 inch off floor (once the bar leaves the ground, it cannot touch the floor again until set is over): 4x3
5: Banded Back Squats: 5x5.
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.
Wall sit DB Strict Press x 10
Banded Pull Apart (Palms up)
1 OHS + 1 Zotts Press x 5 reps (PVC Pipe)
1: Pause Snatch Balance + Snatch Balance: (2+1) x 3, (1+1) x 2. Work up to a challenging set.
2: Jerk Dip + Jerk: (1+1) x 5 working sets. Work up to a heavy for the day.
3: Cleans from Blocks (bar should be right above the knee): 5x2
4: 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