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Day 1 Mobility Challenge: Narrow Grip OHS with Hands Touching Work on opening chest/shoulders and hip flexibility If you can already do this, 5x3 with weight Power Snatch + Snatch (drop between reps) work to a heavy set of 1+1 -20% x 2+2 x 2 -15% x 2+1 -10% x 1+1 x 3 Snatch DL 120% x 3x 3 BS Percentages based on 5RM from week 1 90% x 3 x 4 Day 2 Mobility Challenge: Front Rack Sots Press if you can already do this, 5x3 with weight Power Clean + FS + Jerk (bar doesn’t touch ground) work to a heavy set of 1+1+1 -20% x 2+2+2 -15% x 2+1+2 -10% x 1+1+1 x 3 Clean Pull 105% x 2 x 4 Strict Press (add weight across sets) 3 x 2 2 x 1 1 x 3
Day 3 Meet warm up and 3 FS Singles at 90% if you are lifting in the meet tomorrow Snatch work to heavy single -15% x 2 x 4 Clean and Jerk work to heavy single -15% x 2 x 3 Front Squat Percentages based on 3RM from week 1 90% x 3 x 4
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Day 1 Mobility Challenge: Narrow Grip OHS with Hands Touching Work on opening chest/shoulders and hip flexibility If you can already do this, 5x3 with weight Snatch DL + Snatch (bar doesn’t touch the ground) 60% x 2+2 x 2 70% x 2+1 x 1 75% x 1+1 x 1 80% x 1+1 x 3 Snatch Pull 90% x 3x 4 BS Percentages based on 5RM from week 1 85% x 5 x 4 Day 2 Mobility Challenge: Front Rack Sots Press if you can already do this, 5x3 with weight DL + Clean + Jerk (bar doesn’t touch ground) 60% x 1+2+2 x 2 70% x 1+2+1 x 1 75% x 1+1+1 x 1 80% x 1+1+1 x 3 RDL 90% x 3 x 5 Strict Press (add weight across sets) 2 x 4 Day 3 Snatch from Low Blocks work to heavy double -15% x 2 x 4 Clean from Low Blocks work to heavy double -15% x 2 x 3 Front Squat Percentages based on 3RM from week 1 85% x 4 x 4  Day 1 Mobility Challenge: Narrow Grip OHS with Hands Touching Work on opening chest/shoulders and hip flexibility If you can already do this, 5x3 with weight Snatch Pull + Snatch 60% x 2+2 x 2 70% x 2+1 x 1 75% x 1+1 x 1 80% x 1+1 x 3 Snatch RDL 90% x 5 x 3 BS Percentages based on 5RM from week 1 80% x 10 x 3 Day 2 Mobility Challenge: Front Rack Sots Press if you can already do this, 5x3 with weight Clean Pull + Clean + Jerk 60% x1+ 2+2 x 2 70% x 1+2+1 x 1 75% x 1+1+1 x 1 80% x 1+1+1 x 3 DL 115% x 3 x 5 Strict Press (add weight across sets) 3 x 4 Day 3 Snatch from Mid Blocks work to heavy double -15% x 2 x 4 Clean from Mid Blocks work to heavy double -15% x 2 x 3 Front Squat Percentages based on 3RM from week 1 80% x 8 x 3  Day 1 Mobility Challenge: Narrow Grip OHS with Hands Touching Work on opening chest/shoulders and hip flexibility If you can already do this, 5x3 with weight Hang Snatch + Snatch 60% x 2+2 x 2 70% x 2+1 x 1 75% x 1+1 x 1 80% x 1+1 x 3 Snatch DL 115% x 3 x 3 BS Test 5 RM Day 2 Mobility Challenge: Front Rack Sots Press if you can already do this, 5x3 with weight Hang Clean + Jerk 60% x 2+2 x 2 70% x 2+1 x 1 75% x 1+1 x 1 80% x 1+1 x 3 Clean Pull 100% x 2 x 4 Strict Press (add weight across sets) 3 x 4 Day 3 Snatch from High Blocks work to heavy double -15% x 2 x 4 Clean from High Blocks work to heavy double -15% x 2 x 3 Front Squat Test 3 RM  |
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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