Week 6 9/21
Day 1 MOVEMENT PREP 3 sets: 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. TRAINING 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. Day 2 MOVEMENT PREP 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. TRAINING 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. Day 3 MOVEMENT PERP 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. TRAINING 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. Day 4 TRAINING 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. Day 5 MOVEMENT PREP 3 sets: Wall sit DB Strict Press x 10 Banded Pull Apart (Palms up) 1 OHS + 1 Zotts Press x 5 reps (PVC Pipe) TRAINING 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
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Welcome!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 Archives
January 2021
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