6 reps max height wall ball.
10 Slow Ring Rows
KB Goblet Hold Walking Lunge x 20 steps.
1: In the hole front squat: 6x2. Try to work up to 5+# over your 1 RM clean.
2: Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk (1+1+1+1) x 4 working sets.
3: Clean and Jerk: 3 singles (no need to work back down in weight, build up in weight from the complex above)
Max reps in 60 seconds of jumping squats with an empty barbell on back.
Max rep seated barbell press
1:.Snatch Push Press: 6-5-4-3-2-1. Make this challenging
2: Low Hang Muscle Snatch + Tall snatch + OHS + Zotts Press: (1+1+1+3) x 4 sets.
3 Snatch deadlift + Snatch from 1” (go from top down) + Snatch (1+1+1) x 3 working sets.
4: Snatch: 3x2. Pick a challenging weight and hit for three doubles.
5a: Snatch deficit deadlift: 3x3 @ 100% of best snatch
5b: Perform five tall box jumps and 15 jumping alternating lunges in between deadlift sets
Push ups on rings x 10
HEAVY Front rack Hold x 30 seconds.
Chin ups or Lat Pull Downs x 10
Snatch Balance: Work up to a heavy single in 10 min.
Power snatch into overhead squat (do not stand before squatting): 3,3,2,2,1,1. Work up as heavy as you can.
Power clean + push jerk + jerk (2+1+2)x 2 sets, (1+1+1) x 3 sets. Work to a heavy.
Front squat + Back squat + front squat: (2+2+1) x 4 working sets
Snatch: Work up to a heavy single for the day in 15 min.
Clean and jerk: Work up to a heavy single for the day in 15 min.
Snatch: Work up to a heavy single in 10 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+ jerk + behind the neck press in splits 3 sets.
2: Behind the neck jerk + jerk: work to a heavy.
3: Snatch off blocks (right above knee): 3,2,1,3,2,1,1. Work up in weight, work back down and work back up again.
4: Deficit clean pulls: 4x3 @ 95% 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