Week 9 Day 1 Hang Power Snatch+Hang Squat Snatch (1+1) work up to a heavy single 6 min EMOM @70% Hang Power Snatch+Hang Squat Snatch+OHS ME @70% Hang Snatch (Squat or Power) Pause Front Squat up to a Heavy Single (not a max) -15%x3x2 Day 2 Clean and Jerk up to a Heavy Single (not a max, heavy as possible with good technique) 5 min EMOM Clean+Jerk 70%x1+5 (work on TNG Jerks) Deadlift 100%x5x3 TNG Day 3 Snatch Heavy Single Clean and Jerk Heavy Single
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Week 8 Day 1 Snatch up to a Heavy Single (not a max, heavy as possible with good technique) 3 min ME Snatch @70% Snatch DL 100%x5x3 Day 2 Power Clean + Push Press up to a Heavy Single (not a max, heavy as possible with good technique) 5min EMOM @70% (1+1) x3 Pause Front Squat up to a Heavy Double (not a max) -15%x4x2 Day 3 Power Snatch Heavy Single Clean and Jerk Heavy Single Week 7 Day 1 Power Snatch up to a Heavy Single (not a max, heavy as possible with good technique) 6 min EMOM 60%x5 TNG Rest 5 mins ME TNG PSN at same weight (set ends when bar drops or rests on ground for more than 2 seconds) Pause Front Squat up to a Heavy Triple (not a max) -15%x5x3 Day 2 Clean and Jerk up to a Heavy Single (not a max, heavy as possible with good technique) 5 min EMOM Clean+Jerk 60%x1+5 (work on TNG Jerks) Deadlift 100%x5x3 Day 3 Snatch Heavy Single Power Clean Heavy Single ME TNG PC at 60% (set ends when bar drops or rests on ground for more than 2 seconds) Week 6 Day 1 Sn w/pause at knee 1RM, -10%x1x3 SnDL 110%x2x3 BS 1RM -15%x3x3 Day 2 Cl w/pause at knee+Power Jerk 1+1, -10%x1x3 DL+Shrug 110%x1+5x3 PP 2RM -10%x2x2 Day 3 Sn 1RM CJ 1RM Optional Squat (not thursday) FS 1RM -10%x1x4 |
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
February 2021
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