Week 9 10/12
1: Snatch Push Press+ Pause OHS: (3+3) x 4 sets
2: 3 Pos Snatch (High Hang, Mid Knee, Floor): (1+1+1) x 5 working sets.
3: Back Squat: 8x3 Pick a weight and hit for all 8 sets.
DB Death March: 20 steps
Barbell Hip Bridges w/ resistance band around knees x 10
Planks on Boxes with weight hanging from hips x 60 sec
1: Push Press + Push Jerk: (2+1) x 4.
2: Halting Clean Deadlift to Mid Knee + Clean: (2+1)x3, (1+1)x2. Move up in weight each set.
3: Clean Pulls: 5x3 @ 90-95% of best clean
Strict Chin Ups x 10
DB Russian Step Ups x 10 each leg
Kb Side Bend x 20 each side
1: Pause Snatch Balance: 5x2 Pause for 3 seconds at the bottom.
2: Snatch: 2x3, 2x2,2x1. Move up in weight but stay light-ISH to work on shrugging under FAST.
3: Front Squat: 2x5,2x4,1x3. Move up in weight each set.
Hollow Holds or Tuck Holds: Accumulate 60 seconds each set.
Reverse Hypers x 15
Tall Box Jumps x 5
Heavy snatch FOR THE DAY
Heavy clean and jerk FOR THE DAY
Front Squat FOR THE DAY
Three Sets Of:
Bulgarian split squats x 10 each leg
Strict Toes To Bar x 12
Supinated Grip Bent Over Barbell Row (pull to hip!) x 10
1: Tall Jerk + press in jerk split stance: (3+3)x3.
2: Dip+ Dip+ Pause Jerk: (1+1+1) x 3. Pause in the jerk for 3 seconds to make sure your footwork is locked in. If you need to make chalk marks for your feet, feel free to do so.
3: clean+Push Jerk+Jerk: (1+1+1)x 3 working sets
4: Snatch pull: 3x5 @ 90% of best snatch
Weighted sit ups x 15
Side planks x 60 sec each side
1 arm dumbbell press while holding other arm overhead x 10 each arm.
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