Day 1 Mobilize Traps and Shoulders (Rec: Single arm KB OHS) Power Snatch 60%x1x3 70%x1x2 80%x1x3 Clean and Jerk Up to 90% Back Squat 1 RM Day 2 Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL) Snatch Up to 90% Power Clean + Jerk 60%x 1+3 x2 70%x 1+2 x1 80%x 1+1 x3 Front Squat 85%x1x3 Day 3 Mobilize shoulders and pecs (rec: weighted dislocates) Snatch Meet Warm Up Clean and Jerk Meet Warm Up Back Squat (work on keeping hands on the bar) 80%x1x3
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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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