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Week 10 Day 1 W/U Power Snatch + OHS 3+3x5 Work Sets Snatch light x3x1 mod x2x2 add weight x1x4 Squat FS 1x1 MAX Day 2 W/U Power Clean+Power Jerk 3+3x5 Work Sets Clean + Pause Jerk light x2x1 mod x1x2 add weight x1x3 Aux Snatch Grip Push Press 1x1 heavy -10%x2x2 Day 3 Work Sets Snatch from Mid Blocks light x3x1 mod x2x2 add weight x1x4 Clean from Mid Blocks light x2x1 mod x1x2 add weight x1x3 Squat FS/BS 2/4 x 4 @ 70% Note: Do Day 1 if you missed Monday 
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Week 9 W/U Power Snatch from below knee+OHS 3+3x5 Work Sets Snatch from mid shin+pause OHS light x1+3x1 mod x1+2x2 add weight x1+1x4 Squat FS/BS 2/4 x 4 @ 70% Day 2 W/U Power Clean from below knee+Power Jerk 3+3x5 Work Sets Clean from mid shin + Pause FS + Pause Jerk light x1+1+1x1 mod x1+1+1x2 add weight x1+1+1x3 Aux Snatch Grip Push Press 2RM -10%x2x2 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 2/4 x 4 @ 70% Note: Do Day 1 if you missed Monday 
Week 8 W/U Power Snatch from below knee+OHS 3+3x5 Work Sets Snatch pull+Snatch from mid shin light x1+3x1 mod x1+2x2 add weight x1+1x4 Squat FS/BS 2/4x6@100% of FS Day 2 W/U Power Clean from below knee+Power Jerk 3+3x5 Work Sets Clean Pull+ Clean from mid shin + Pause Jerk light x1+2+1x1 mod x1+2+1x2 add weight x1+1+1x3 Aux Snatch Grip Push Press 2x1 add wt from week 7 -10%x2x2 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 2/4x6@94% of Week 8 Day 3 Note: Do Day 1 if you missed Monday 
Day 1 W/U Power Snatch from below Kee+OHS 3+3x5 Work Sets Snatch with pause at mid shin light x3x1 mod x2x2 add weight x1x4 Squat FS/BS 2/4x6@95% of FS Day 2 W/U Power Clean from below knee+Power Jerk 3+3x5 Work Sets Clean with pause @ mid shin + Pause Jerk light x2x1 mod x1x2 add weight x1x3 Aux Snatch Grip Push Press 2x1 heavy -10%x2x2 Day 3 Work Sets Snatch from Low Blocks light x3x1 mod x2x2 add weight x1x4 Clean from Low Blocks light x2x1 mod x1x2 add weight x1x3 Squat FS/BS 2/4x6@94% of Week 7 Day 1 Note: Do Day 1 if you missed Monday 
Two months ago Madison could not overhead squat the bar, now she is snatching 65 pounds
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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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