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Day 1 Sn w/pause at knee+OHS 1+1, -10%x1+1x3 SnDL 110%x2x3 BS 2RM -15%x5x3 Day 2 Cl w/pause at knee+Power Jerk 1+2, -10%x1+1x3 DL+Shrug 110%x1+5x3 PP 3RM -10%x3x2 Day 3 Sn from Mid blocks 2RM CJ from Mid Blocks 2+1RM Optional Squat (not thursday) FS 2RM -10%x2x4 
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Week 4
Day 1
Day 2
Day 3
Optional Squat (not thursday)
Day 1 Sn+SnFH 1+1RM -10%x1+1x3 SnPTK 110%x2x4 (work on sweeping the bar back, start with bar 1-2” from shin) BS 1RM -15%x3x3 Day 2 Cl+ClFH 1RM, -10%x1+1x3 ClPTK 110%x2x3 (work on sweeping the bar back, start with bar 1-2” from shin) PP 2RM, -10%x2x2 Day 3 Sn 1RM CJ 1RM Optional Squat (not thursday) FS 1RM -10%x1x4 
Week 2
Day 1 SnFH 1+2RM -10%x1+2x3 SnPTK 110%x2x4 (work on sweeping the bar back, start with bar 1-2” from shin) BS 2RM -15%x5x3 Day 2 Cl+ClFH 2RM, -10%x1+2x3 ClPTK 110%x2x3 (work on sweeping the bar back, start with bar 1-2” from shin) PP 3RM, -10%x3x2 Day 3 Sn from High Blocks 2RM CJ from High Blocks 2+1RM Optional Squat (not thursday) FS 2RM -10%x2x4 
Time to get back on track after the holidays!
Week 1 Day 1 Snatch+Snatch From Hip 1+3 -10%x1+3x3 Sn Pull To Knee 110%x2x4 (work on sweeping the bar back, start with bar 1-2” from shin) Back Squat 3RM -15%x6x3 Day 2 Clean+Cl From Hip 1+3, -10%x1+3x3 Cl Pull To Knee 110%x2x3 (work on sweeping the bar back, start with bar 1-2” from shin) Push Press 5RM, -10%x5x2 Day 3 Sn from High Blocks 3RM CJ from High Blocks 3+1RM Optional Squat (not thursday) Front Squat 3RM -10%x3x4 |
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
September 2021
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