Single leg Kb RDL (6/6)
10 Push up + single arm row
Barbell front rack KB Step ups x 10 steps.
In the hole front squat + 1 1/4 front squat + front squat : 5 x (1+1+1).
Deadlift to mid thigh+ Clean + Push Jerk + Jerk (1+1+1+1) x 3 working sets.
Clean deadlift to mid thigh + clean + 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 alternating lunge
1: Snatch Push Press: 5,5,3,3,1,1
2: Muscle Snatch + OHS + Zotts Press: (1+1+3) x 3 sets.
3: Snatch Pull + High Pull + Snatch (1+1+1) x 3 working sets.
4: Snatch High Pull + Snatch (1+1) x 3 working sets.
5: Snatch: three singles
6a: Snatch deficit deadlift: 3x3 @ 105% of best snatch 6b: Perform five tall box jumps in between deadlift sets
Single arm DB Bench press x 10 (5/5). Get as heavy as possible
HEAVY double kb front rack hold x 30 seconds.
Chin ups or Lat Pull Downs x 10
1: Pause Snatch Balance: 3,3,2,2,1,1 Work up to a heavy single.
2: Power snatch waves. 3,2,1,3,2,1,1,1: 70%,75,80,75,80,85,85+. Try and build heavier than last week.
3: Clean deadlift to right above knee. Pause for a second and then go straight into a clean + jerk: (1+1) x five sets. Work up in weight each set.
4: Front squat: 5x 5 working sets. Make the last set challenging.
Snatch: Work up to a heavy single for the day
Clean and jerk: Work up to a heavy single for the day
Back Squat: Work up to a heavy single in 6 sets.
1: Tall cleans+ tall jerk + behind the neck press in split x 4 sets.
2: Rack jerk: work to a heavy single quickly.
3: Snatch off blocks (mid thigh position): 3,2,1,3,2,1,1. Work up in weight, work back down and work back up again (these willl be a little tougher than starting from right above knee. You have to JUMP super hard RIGHT AWAY!)
4: Deficit clean deadlifts: 3x3 @ 100% 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 Demian Reed, with assistance from Jason Bourgeois