1: Snatch Drop + Zotts Press (3+3) x 3. Light and Snappy with Precise movement!!
2: Snatch Push Press + Snatch Balance + OHS: (1+1+2) x 2, (1+1+1) x 3 sets.
3: Snatch High Pull + Power Snatch + Snatch High Pull + Snatch (1+1+1+1) x 3 sets.
4: Snatch High Pull + Snatch: (1+1) x 3 sets.
5: Back Squat: 1.1.1. x 6 sets. Each set is 3 singles with 20 seconds rest in between reps.
*Perform three HIGH box jumps in between sets.
5-10 pause ring push ups (Hold for three seconds in the bottom and three seconds at the top of each rep).
Weighted Plank x 60 seconds (Plank on top of two boxes with a weight hanging from waist)
Single Arm Alternating DB Press x 20 reps (hold two dumbbells in front rack position. Alternate pressing dumbbells overhead at a steady tempo).
1:Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom) + Zotts Press: (3+1+3) x 3 sets.
2:Power Snatch + OHS + Snatch (1+1+2) x 2, (1+1+1) x 3
3:Power Clean + Push Jerk: (1+2) x 2, (1+1) x 3 sets.
Front Rack KB Hold Side Lunge 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
1: Tall Jerk + Jerk Balance + Jerk + Press behind neck in split: (1+1+1+1) x 3 sets.
*in between sets perform a 45 second handstand hold .
2: Clean From 1 inch off floor (go from the top down) + Front Squat + Jerk + Clean: (1+1+1+1) x 5.
3: Clean Deadlift with pause at Below knee + Clean Pull: (2+3) x 4 sets.
Weighted Ab mat sit ups x 25
Rotational Wall Ball Throws x 10 each side.
KB Windmill x 5/ side
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 single for the day in no more than 6 sets.
1: Snatch Balance: 5×2. Build up to a heavy double.
in between sets, DB Z press x 5 reps. Heavy
2: Behind the Neck Jerk: 3,2,2,1,1,1. Work up to a heavy single for the day.
3: Snatch from the blocks (barbell right above knee): 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