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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 Demian Reed, with assistance from Jason Bourgeois Archives
December 2019
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