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Week 6 Week 6 W/U Power Snatch from knee+OHS 3+3x5 Work Sets Snatch from knee+pause OHS light x1+3x1 mod x1+2x2 add weight x1+1x4 Squat FS/BS 3/6x6@90% of FS Day 2 W/U Power Clean from knee+Power Jerk 3+3x5 Work Sets Clean from knee + Pause FS + Pause Jerk light x1+1+1x1 mod x1+1+1x2 add weight x1+1+1x3 Aux Snatch Grip Push Press 3RM -10%x3x2 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 3/6x6@94% of Week 6 Day 1 Note: Do Day 1 if you missed Monday 
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Week 5 Week 5 W/U Power Snatch from knee+OHS 3+3x5 Work Sets Snatch pull+Snatch from knee light x1+3x1 mod x1+2x2 add weight x1+1x4 Squat FS/BS 3/6x6@85% of FS Day 2 W/U Power Clean from knee+Power Jerk 3+3x5 Work Sets Clean Pull+ Clean from knee + Pause Jerk light x1+2+1x1 mod x1+2+1x2 add weight x1+1+1x3 Aux Snatch Grip Push Press 3x1 add wt from week 4 -10%x3x2 Day 3 Work Sets Snatch from High Blocks light x3x1 mod x2x2 add weight x1x4 Clean from High Blocks light x3x1 mod x2x1 add weight x1x3 Squat FS/BS 3/6x6@94% of Week 5 Day 1 Note: Do Day 1 if you missed Monday Week 4 Day 1 W/U Power Snatch from Knee+OHS 3+3x5 Work Sets Snatch with pause above knee light x3x1 mod x2x2 add weight x1x4 Squat FS/BS 4/8x5@80% of FS Day 2 W/U Power Clean from knee+Power Jerk 3+3x5 Work Sets Clean with pause @ knee + Pause Jerk light x2x1 mod x1x2 add weight x1x3 Aux Snatch Grip Push Press 3x1 heavy -10%x3x2 Day 3 Work Sets Snatch light x3x1 mod x2x2 add weight x1x4 Clean and Jerk light x2x1 mod x1x2 add weight x1x3 Squat FS/BS 4/8x5@94% of Week 4 Day 1 Note: Do Day 1 if you missed Monday 
Week 3 W/U Power Snatch from Hip+OHS 3+3x5 Work Sets Snatch from hip+pause OHS light x1+3x1 mod x1+2x2 add weight x1+1x4 Squat FS/BS 4/8x5@75% of FS Day 2 W/U Power Clean from Hip+Power Jerk 3+3x5 Work Sets Clean from Hip + Pause FS + Pause Jerk light x1+1+1x1 mod x1+1+1x2 add weight x1+1+1x3 Aux Snatch Grip Push Press 5RM -10%x5x2 Day 3 Work Sets Snatch from Low Blocks light x3x1 mod x2x2 add weight x1x4 Clean from Low Blocks light x3x1 mod x2x1 add weight x1x3 Squat FS/BS 4/8x5@94% of Week 3 Day 1 Note: Do Day 1 if you missed Monday 
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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 Cathy Ton Archives
September 2021
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