1: Snatch Push Press: 2x3, 2x2, 2x1. Work up in weight as reps decrease.
2: 3 position snatch (high hang, low hang, floor): 2 sets @ 72% of best snatch. 2 sets @ 77%. 1 set @ 82%.
3: Snatch Deadlift: 3x5 @ 95% of best snatch.
4: Front squat: 10x2 @ 85% of best front squat
Snatch Push Press + OHS (2+2) x 3, (1+1) x 2. Try to work up to a weight that is 7-10# heavier than her snatch.
1” off the floor Power Snatch (go from the top down) + Power Snatch (1+2) x 3 @ 77% of best Power Snatch, (1+1) x 2 @ 82%.
Power clean + Push Jerk + Behind the neck Jerk (1+1+1) x 5 working sets @85% of best Power clean.
Double arm KB upside down Hold x 30 seconds.
KB goblet hold Cossack squat x 10
Pigeon Pose Hip extensions x 10 each side
Strict Press + Push Press (1+5) x 3
Push Press: 3x2. Continue building off of previous sets and build to a heavy double.
3 POS clean + jerk: (3+1) x 5 @ 80-85% of best clean and jerk.
Tempo back squat (3 seconds down, 3 second in bottom, explode up) + 1 1/4 back squat + back squat: (1+1+1)x 5 working sets.
1: Snatch: work up to a heavy single for the day.
2: Clean and jerk: work up to a heavy single for the day.
3: Front squat: work up to a heavy single for the day in 6 sets or less
Superman Y holds x 10 reps. Hold for two seconds at the top of each rep. These will be done with light weights.
KB Star Planks x 30 seconds each side.Ring support Tuck Hold x 30 seconds
Strict high hang Muscle Snatch: 3x3
Above the knee Muscle Clean: 3x3
Pause Snatch Balance + Snatch Balance: (1+1) x 5. Work up in weight each set.
Jerk Dip + Jerk: (1+1): 65%,70%,75%,80%,70%,75%,80%,85%,90%,90+%.
Snatch Deadlift: 3x5 @ 100% of best snatch.
Tempo Snatch Deadlifts: 3x1. 10 seconds up, 10 seconds down @ 90% of best snatch.
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