Week 7 9/28
Goblet Hold Reverse lunge +!Lateral Lunge x (5+5) each leg.
Face Down DB Row on Bench x 10
Banded Weighted (barbell) Glute Bridge x 10 (hold one second at the top) (start with back on bench)
1: Snatch Push Press + Pause OHS: (5+1) x 3 working sets.
2: Snatch Balance: Work up to a heavy double for the day.
3: Snatch Deadlift + Below The Knee Snatch + Snatch: (1+1+1) x 3 sets.
4: Snatch Deadlift + Snatch: (1+1) x 3 sets.
5: In The Hole Front Squat: 4x3. Work up to a challenging set.
*in between sets perform 3 tall box jumps.
5 ascending Box Jumps (make it one to two inches taller each jump)
Rotational banded twists x 10 each side.
Jack Knives (crunch ups) x 20
1: Power Snatch + Snatch (1+1) x 4 working sets.
2: Power Clean + Clean+ Push Jerk: (1+1+1) x 3 working sets.
Kb Reverse lunge into box Step Up x 5 each leg (hold kbs at side)
Single Arm Cross Over Body Ring Rows x 6 each arm (Pause at the top and bottom for two seconds)
2 Arm KB Weighted Sit Ups x 10
1: Push Press: 3x5. On last rep of each set, hold overhead for twenty seconds.
2: 3 position clean (hang, below knee, floor)+jerk: 5 working sets
3: Clean Deadlifts Standing on 2” Riser: 4x3. No Straps and No Mixed grip! Try and go heavier than last week.
4: Pause Back Squat + Back squat : 4x (1+2)
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.
Kb Front Rack Wall sit March x 30 steps.
Banded Pull Apart (Palms up) x 10
Banded Pull Apart (palms down) x 10
1 OHS + 1 Zotts Press x 5 reps (Light Barbell)
1: Muscle Snatch: 3,3,2,2,1,1,1
2: Snatch Balance: 3, 3, 2, 2, 1, 1
3: Pause Jerk Dip + Jerk Dip + Jerk: (1+1+1) x 5 working sets. Work up to a heavy for the day.
4: Snatch from Blocks (bar should be right above the knee): 3x2, 3x1. Work up to a heavy single.
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 Demian Reed, with assistance from Jason Bourgeois