Push up: 3 second hold at top, 3 second hold at bottom for five reps.
5 strict pull ups with 5 second dead hang in between reps
Goblet squat with 10’second hold in bottom for 5 reps.
1: Tempo ohs (3 sec down, 3 sec hold) + snatch drop + zotts Press: (1+2+3) x 4 sets.
2: Front squat: 5x5 @ 70-75%
3: Clean deadlift to below knee + clean deadlift to mid thigh + clean + jerk: 5 working sets.
4: Clean and jerk: 3 singles
1: Push press + behind the neck push press + push press: 4 working sets.
2: Push jerk + jerk: work to a heavy set.
3: Snatch deadlift to below the knee + snatch pull with 1 second pause at the top of pull + snatch: 5 working sets
4: Snatch deadlift: 3x3 @ 100% of best snatch
5: Perform five tall box jumps in between sets
Db glute bridge Bench press x 10 reps
Single arm KB Front rack reverse lunge x 10 heavy (5 right arm, 5 left)
Chin ups x 10
1: Power snatch + snatch balance + snatch: 5 working sets.
2: Power clean + clean + jerk + behind the neck jerk x 4 working sets.
3: back squat + front squat (5+ 1)x 5 sets
1: Snatch: Work up to a heavy single for the day.
2: Clean off blocks + jerk: 3,2,1,3,2,1,1.
3: Back Squat: Work up to a heavy single in 6 sets.
1: Behind the neck jerk: work to a heavy single in ten minutes.
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: Clean and jerk: work 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