Week 12 Day 1 Snatch build to hvy single in 15 minutes @60% 1-8 ladder EMOM first minute-1 snatch, second minute-2 snatches, etc. FS 3 second negative 3RM, -15%x3x2 Day 2 CJ build to hvy single in 15 minutes @60% 1-6 ladder EMOM first minute 1 CJ, second minute 2 CJs, etc. DL 3 second negative 3RM, 15%x3x2 Day 3 PSN 5RM TNG, -10%x5x2 PC+Jerk 1+5, 10%x1+5x2
0 Comments
Week 11 Day 1 Snatch+Hang Snatch 15 mins to work to a heavy single 8 min EMOM @75% Hang Snatch x3 BS 1RM, -15%x2x2 Day 2 Pwr Cl+FSx2+Jerk 15 mins to work to a heavy single 6 min EMOM @70% Pwr Cl+Jerk x3 TNG Pull to knee+Cl Pull 110%x2+1x3 Day 3 Snatch 3RM, -15%x5x2 Clean+HCl+Jerk 1+2+1, -15%x1+2+1x2 Week 10 Day 1 Power Snatch up to a Heavy Single (not a max, heavy as possible with good technique) 3 min ME Power Snatch @75% Snatch DL 110%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 75%x1+5 (work on TNG Jerks) BS 3RM, -15%x3x2 Day 3 Power Snatch Heavy Single Clean and Jerk Heavy Single |
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
January 2021
Categories |