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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 Cathy Ton Archives
January 2021
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