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Monday
Skill Snatch - 15 minute EMOM 5x1@70% 5x1@75% 5x1@80% Snatch Pull 3x3@85% Strength 7/13 Squat cycle - wk 5 day 1 6x3/6@76.5% Accessory Weighted Pullups 3x3 Weighted Plank 4x1min Wednesday Skill Clean & Jerk - 15 minute EMOM 5x1+1@70% 5x1+1@75% 5x1+1@80% Push Press 5x5@70% Clean Pull 3x3@85% Strength Halting CL Deadlift + Floating Clean Deadlift **Pause2 sec @knee** 4+1x4@90% 1+1x2@100% 1+1x2@110% 1+1x8+@90% Accessory Tall Box Jumps 4x5 Weighted GHD Situps 4x15 Friday Skill Snatch 1@70% 1@75% 1@80% 2x1@80% Clean & Jerk 1+1@70% 1+1@75% 1+1@80% 2x1+1@80% Strength 7/13 Squat cycle - wk 5 day 2 6x3/6@72% Accessory Weighted Good Morning 3x5 DB Lateral Row 4x10 Homework Skill Power Clean 5x3@70% Power Jerk from Rack 5x3@70% RDL 5x3 SN Deficit Pull 3x2@87.5% Strength Halting SN Deadlift **pause 2 sec @mid thigh** 1+3x5@85% Accessory Weighted Dips 4x8 Weighted Back Extensions 4x12
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Monday
Skill Snatch 4x3@70% Snatch Power Jerk from behind the neck on the rack 4x3@70% SN Pull Deficit 3x3@85% SN RDL - build from last week 2x5 Strength 7/13 Squat cycle - wk 4 day 1 5x4/8@72% Accessory Weighted Pullups 5x5 Weighted Plank 5x1min Wednesday Skill Clean & Jerk 4x3(2+2)@70% Push Press 3x5@70% CL Pull Deficit 3x3@85% Strength Banded CL Deadlift 4x4@80% 1x2@90% 1x2@100% 1x8+@80% Accessory Tall Box Jumps 4x8 DB Row 4x10 Friday Skill Snatch + OHS Find 1RM Clean & Jerk 2+1 or 1+2RM Floating Clean Pull **deadlift to below knee, pause, then pull from that position** 3x3@80% Strength 7/13 Squat cycle - wk 4 day 2 5x4/8@67.68% Accessory Seated Strict DB Press 4x10 Weighted GHD Situps 5x10 Homework Skill Power Snatch 4x3x70% OHS 3x2@70% SN Push Press from rack 3x5@70% SN High Block Pull *below the knee* 3x3@87.5% Strength Banded SN Deadlift 3x5@80% 1xAMRAP@85% Accessory DB Tricep Extensions 5x8 Seated Tall Box Jump 3x5 Monday
Skill Snatch 3@70% 3@75% 3@80% 3RM Snatch Power Jerk from behind the neck on the rack 3@70% 3@75% 3@80% 3RM SN Pull Deficit 3x4@100% SN RDL - build from last week 3x5 Strength 7/13 Squat cycle - wk 3 day 1 5x4/8@67.5% Accessory Weighted Pullups 5x8 GHD Situps - weighted 4x12 Wednesday Skill Clean & Jerk 3(2+2)@70% 3(2+1)@75% 3(1+1)@80% 3RM Push Press 2x5@70% 5@75% 5RM CL Pull Deficit 3x4@100% Strength Banded CL Deadlift 4x4@80 1x2@90 1x2@100 1x8+@80 Accessory DB Strict Press 4x8 Bent over DB Row 4x10 Friday Skill SN + OHS Build up to a 1+1RM Clean & Jerk Build up to a 1+2 or 2+1RM Floating Snatch Pull **deadlift to below knee, pause, then pull from that position** 2x5@80% 5@85% 2x5@90% Strength 7/13 Squat cycle - wk 3 day 2 5x4/8@63.45% Accessory Weighted Good Morning 3x5 DB Lateral Raises 5x8 Homework Skill Power Snatch 3x70% 3@75% 3@80% 3RM OHS 3@70% 3@75% 3RM Snatch Push Press from the rack 5@70% 5@75% 2x5@80% Strength SN High Block Pull *below the knee* 3x5@87.5% Banded SN Deadlift 5x5@80% Accessory Weighted Dips 5x8 Weighted Back Extensions 5x8 Monday
Skill Snatch 3@70% 3@75% 3x3@80% Snatch Power Jerk from behind the neck on the rack 3@70% 3@75% 3x3@80% SN Pull Deficit 3x5@95% SN RDL - build from last week 3x5 Strength Banded SN Deadlift 4x8@72.5% Accessory Weighted Pullups 4x8 Weighted Plank 4x1min Wednesday Skill Clean & Jerk 3(2+2)@70% 3(2+1)@75% 3x3(1+1)@80% Push Press 2x5@70% 3x5@75% CL Pull Deficit 3x5@95% Strength 7/13 Squat cycle - wk 2 day 1 4x7/13@63% Accessory Tall Box Jumps 4x8 Heavy Farmers Carry 4x50M Friday Skill SN + OHS Build up to a 1+1RM Clean & Jerk Build up to a 1+2 or 2+1RM Floating Clean Pull **deadlift to below knee, pause, then pull from that position** 2x5@80% 2x5@85% Strength Banded CL Deadlift 4x4@70 1x2@80 1x2@90 1x8+@70 Accessory Weighted Good Morning - build from last week 3x5 GHD Situps - weighted 4x10 Homework Skill Power Snatch 3x70% 3@75% 3x3@80% OHS 3@70% 3x3@75% Snatch Push Press from the rack 5@70% 3x5@75% Strength 7/13 Squat cycle - wk 2 day 2 4x7/13@60% Accessory Banded Tricep pull downs 4x8 Weighted Back Extensions 4x8 Day 1
Skill Snatch 3@70% 5x3@75% Snatch Power Jerk from behind the neck on the rack 3@70% 5x3@75% SN Pull Deficit 4x5@90% SN RDL 3x5 Strength 7/13 Squat cycle - wk 1 day 1 4x7/13@58.5% Accessory Weighted Pullups 4x8 GHD Situps - weighted 4x10 Day 2 Skill Clean& Jerk 3(2+2)@70% 5x3(2+1)@75% Push Press 5x5@70% CL Pull Deficit 4x5@90% Strength Banded CL Deadlift 4x4@70% 2x2@80% 1x8+@70% Accessory Tall Box Jumps 4x8 DB Row 4x10 Homework 1 Skill Power Snatch 3x70% 5x3@75% OHS 5x3@70% Snatch Push Press from the rack 5x5@70% Strength SN High Block Pull *below the knee* 2x4@85% Banded SN Deadlift 3x8@75% Accessory Weighted Dips 4x8 Weighted Back Extensions 4x8 Homework 2 Skill SN + OHS Build up to a 1+1RM Clean & Jerk Build up to a 1+2 or 2+1RM Floating Snatch Pull **deadlift to below knee, pause, then pull from that position** 4x5@80% Strength 7/13 Squat cycle - wk 1 day 2 4x7/13@55% Accessory Weighted Good Morning 3x5 DB Lateral Row 4x8 |
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
March 2021
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