|
Week 2 W/U Power Snatch from Hip+OHS 3+3x5 Work Sets Snatch pull+Snatch from hip light x1+3x1 mod x1+2x2 add weight x1+1x4
Squat FS/bs 4x7/13@70% Day 2 W/U Power Clean from Hip+Power Jerk 3+3x5 Work Sets Clean Pull+ Clean from Hip + Pause Jerk light x1+2+1x1 mod x1+2+1x2 add weight x1+1+1x3 Aux Snatch Grip Push Press 5x1 add wt from week 1 -10%x5x2 Day 3 Work Sets Snatch from Mid Blocks light x3x1 mod x2x2 add weight x1x4 Clean from Mid Blocks light x3x1 mod x2x1 add weight x1x3 Squat FS/BS 7/13x4@66% of FS 
0 Comments
Week 1 Day 1 W/U Power Snatch from Hip+OHS 3+3x5 Work Sets Snatch with pause @ mid thigh light x3x1 mod x2x2 add weight x1x4 Squat FS/BS 7/13x4@65% of FS Day 2 W/U Power Clean from Hip+Power Jerk 3+3x5 Work Sets Clean with pause @ mid thigh + Pause Jerk light x2x1 mod x1x2 add weight x1x3 Aux Snatch Grip Push Press 5x1 heavy -10%x5x2 Day 3 Work Sets Snatch from High Blocks light x3x1 mod x2x2a add weight x1x4 Clean from High Blocks light x3x1 mod x2x1 add weight x1x3 Squat FS/BS 7/13x4@94% of Week 1 Day 1 Week 11 Day 1 W/U: empty bar or light weight, after gen warmup and bar warmup 3x5 Sn 3x5 SnDL to power position, slow negative Snatch 1x6@70-90% of snatch max Snatch Balance 1RM -10%x2x2 Day 2 W/U: empty bar or light weight, after gen warmup and bar warmup 3x5 clean 3x5 jerk balances CJ 1x5@70-90% of CJ max Push Press 1RM -10%x2x2 Day 3 Snatch 2x2 light 1x4 add weight 1RM Clean and Jerk 1x2 light 1x3 add weight 1RM BS 1RM -10%x2x2 
Week 10 Day 1 W/U: empty bar or light weight, after gen warmup and bar warmup 3x5 Sn from knee 3x5 SnDL to power position, slow negative Sn w/pause at knee 1x6@70-90% of snatch max Snatch Balance 1x1 add from last week -10%x2x2 Day 2 W/U: empty bar or light weight, after gen warmup and bar warmup 3x5 clean from knee 3x5 jerk balances Cl+paused FS+paused Jerk 1x5@70-90% of CJ max Push Press 1x1 add from last week -10%x2x2 Day 3 (keep it moderate with good technique today, working up to maxes next week) Snatch 2x2 light 1x5 add weight Clean and Jerk 1x2 light 1x4 add weight BS 1x1 add from last week -10%x2x2 
Lacey snatch balance PR 145
Week 9 Day 1 W/U: empty bar or light weight, after gen warmup and bar warmup 3x5 Sn from mid thigh 3x5 SnDL to power position, slow negative Sn pull to knee+Sn (from floor) 1x6@70-90% of snatch max Snatch Balance 2RM -10%x2x2 Day 2 W/U: empty bar or light weight, after gen warmup and bar warmup 3x5 clean from mid thigh 3x5 jerk balances Cl pull to knee+clean from floor+paused jerk 1x5@70-90% of CJ max Push Press 2RM -10%x2x2 Day 3 Snatch 3x1 light 2x2 moderate 1x4 add weight Clean and Jerk 2x1 light 2x2 moderate 1x3 add weight BS 3RM -10%x3x2 
Christophe showing off his ridiculous squat on snatch balance
|
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
March 2020
Categories |
RSS Feed