Day 1
Day 2
Day 3
Day 4
Day 5
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Day 1
5 x 3
2 + 2 + 2 x 4
Light x 2 + 2 x 2
80 - 90% x 3 x 3
Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
65% x 5
Moderate - Heavy x 5 x 3
30m Heavy DB Farmer’s Carry x 3
5 x 3
2 + 2 + u2 x 4
Light x 2 + 2 x 2
100 - 110% x 3 x 3
Wtd. Dips, Strict Dips or Band Assisted Strict Dips
5 x 3
5 x 3
Light - Moderate 5 x 4
Light - Moderate 5 x 4
Accumulate 90s hang from pull up bar
3+3 x 4
Light x 2 x 2
Light x 2+2 x 2
65% x 3 Day 1
Day 2
Day 3
Day 4
Day 5
Day 1
Day 2
Day 3
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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 Demian Reed, with assistance from Jason Bourgeois Archives
December 2019
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