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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 Demian Reed, with assistance from Jason Bourgeois Archives
December 2019
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