Single leg double Kb RDL (6/6)
10 push ups
Double KB Walking Lunge x 20 steps.
1: Front squat : 6x 2 @ best clean.
2: Power Clean + Jerk Dip + Jerk (1+1+1) x 3 working sets.
3: Power clean and jerk : 3 working sets
1: Snatch Push Press + ohs: 5 singles. Heavy
2: Muscle Snatch + OHS + Tall Snatch + Zotts Press: (1+1+1+3) x 3 sets.
3: Snatch deadlift to mid thigh + Snatch (1+1) x 5 working sets.
4: Snatch deficit deadlift: 3x3 @ 105% of best snatch.
1: Pause Snatch Balance: Work up to a heavy single in 10 min.
2: Power snatch: 3,3,2,2,1,1. work up to a heavy single
3: Clean from 1” off the floor (go from the top down) + jerk: (1+1) x five sets.
4: Front squat + Back squat: (1+1)x 5 working sets
1: Back Squat: Work up to a heavy single in 6 sets.
2: 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.
3: Power clean + push jerk waves: 2,2,1,2,2,1,1
4: 75,80,85,75,80,85,85+. Try and build heavier than last week.
1: BTN Rack jerk: work to a heavy single behind the neck jerk
2: Snatch: Work up to a heavy single for the day
3: Clean and jerk: Work up to a heavy single for the day
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