Week 9 10/12
Day 1 TRAINING 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. THEN 3 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 Day 2 TRAINING 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 THEN 3 Sets: Strict Chin Ups x 10 DB Russian Step Ups x 10 each leg Kb Side Bend x 20 each side Day 3 TRAINING 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. THEN 3 Sets: Hollow Holds or Tuck Holds: Accumulate 60 seconds each set. Reverse Hypers x 15 Tall Box Jumps x 5 Day 4 TRAINING Heavy snatch FOR THE DAY Heavy clean and jerk FOR THE DAY Front Squat FOR THE DAY THEN 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 Day 5 TRAINING 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 THEN 3 Sets: 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.
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Welcome!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 Archives
January 2021
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