Workouts B-Town Summer 2018

Unless the exercise has a % or a kilo amount, the weight is up to you but the technique must look exactly like the videos to move up in weight. It is ok if you must do the bar to make it look perfect!

Tanen: “Al Nizar”

Please send videos of the last two sets for Nizar, the last one set for Nadine.

Snatch Traps and Toes 5×1 warmups, 4×3 @100% of your snatch (Video)
For the warmups, do the bar, then 50%, then +10% each set until 100%. The exact weights for the warmups don’t matter a lot, so do whatever is closest and easy to load.

Big Trap Hang Snatches 5×2 @50% (Video)
First rep with 4 seconds for each hold, second rep with 1 second for each hold. Hold in the hang, when you catch, a the bottom of the overhead squat, and after you recover.

Big Trap Hang Clean & Jerk & Overhead squat 5×2 @50% (Video)
First rep with 4 seconds for each hold, second rep with 1 second for each hold. Hold in the hang, when you catch, in the jerk-ready position, in the bottom of the jerk, in the bottom of the overhead squat, and after you recover.

Snatch Bar Launches 5×2 @60% (Video)
For bar launches, it must be the same height as the video to go up in weight. Lighter weights are fine, this is not about the weight, it’s about the explosiveness and height.

Clean Bar Launches 5×2 @60% (Video)

Behind the neck bar stretches 4×1 (Video)

Core + Stretch

Taleta: “Al Nadine”

Please send videos of the last two sets for Nadine, the last one set for Nizar.

Clean Traps and Toes 5×1 warmups, 4×3 @100% of your CJ (Videos)

Snatch Holds 5×2 (Video)
First rep with 4 seconds for each hold, second rep with 1 second for each hold.

Clean Holds 5×2 (Video)
First rep with 4 seconds for each hold, second rep with 1 second for each hold.

Clean + Front Squats 4×1+3 + 1×1+? (Video)
One clean followed by three front squats is one set. For the last set, push yourself but stop if you can’t make the technique perfect.

Core + Stretch

Orbaa: “Lebanon Strong”

Please send videos of the last set.

Push press 6×4 (Video)
Must be a smooth lift, no pressing!

Back squats 4×8 + 1x?
For the last set, push yourself but stop if you can’t make the technique perfect.

RDL: 5×4
At this point you should be dead from the back squats. Do these with lighter weights, use a grip somewhere between your snatch and clean, and keep it clooooose. Slow down, fast up.

Core + Stretch

Khamis: Fun

Bottom Hold Fast Deadlifts (Video)
Hold in the bottom for 8 seconds, then a fast deadlift, then slow down. Weight doesn’t matter, 30kg is fine.

Duck walks, stretching, abs, and any exercises that reinforce good technique at lighter weights.
Nothing that will make you sore. Today is about active recovery and preparing for tomorrow.

Jemaa: Competition Lifts

Please send videos of your last three snatches and last three clean and jerks. Use the kilo amounts exactly please.

Core + Stretch

Snatch and Clean & Jerk:

2×1 bar
2×2 warmup with whatever your first plates on are
5×1 warmups (~5kg increase for Nizar, ~4kg increase for Nadine)

Final lifts for Nadine:

24/8/2018: 58kg sn, 72 cj
31/8/2018: 62kg sn, 76 cj
07/9/2018: 50kg sn, 60 cj
14/9/2018: 66kg sn (if it looked easy, go 67), 81 cj (if it looked easy go 82)

Final lifts for Nizar:

24/8/2018: 86kg sn,  95 kg cj
31/8/2018: 91kg sn, 100 kg cj
07/9/2018: 75kg sn, 85kg cj
14/9/2018: 96kg sn (if it looked easy, go 98), 106 cj,(if it looked easy, go 108)

No core, just stretch