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Day 1 Dynamic Warm-up and Bar Work 5-10 mins W/U OHS Mobility 10 mins Beginner: Banded OHS band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar [VIDEO] Intermediate: Narrow Grip OHS Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS [VIDEO] Advanced: KB OHS [VIDEO] Lifts 25 mins Snatch Pull+Snatch Pull from Knee+Hang Snatch 1+1+2 x2 Light 1+1+2 x1 Moderate 1+1+1 x4 Add Weight Strength 15 mins Snatch Grip Jerk 3 x2 Light 2 x4 Work toward Snatch Max Auxiliary 5-10 mins Back Extensions 10x3 Hold a plate to the chest to add weight Day 2 Dynamic Warm-up and Bar Work 5-10 mins W/U Front Rack Mobility 10 mins Beginner: Goblet Squat Intermediate: Banded Front Rack Sotts Press band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar [VIDEO] Advanced: Front Rack Sotts Press [VIDEO] Lifts 25 mins Clean Pull+Power Clean+Jerk 1+2+2 x2 Light 1+1+2 x1 Moderate 1+1+1 x3 Add Weight Strength 15 mins 1 ¼ FS (Squat to the bottom, bounce up to ~parallel, back down and all the way up) 2 x2 Light 1x4 up to max http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168 Auxiliary 5-10 mins DB Shoulder Press 10x3 each arm Day 3 Dynamic Warm-up and Bar Work 5-10 mins W/U Jerk Balance 5x4 5-10 mins Lifts 30 mins Snatch from High Blocks 3 x2 Light 2 x2 Moderate 1 x4 add weight (cap at two misses) Clean from High Blocks 3 x2 Light 2 x1 Moderate 1 x3 add weight (cap at two misses) Strength 15 mins Back Squat 65% x8 70% x8 80% x6 85% x6 
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Day 1 Dynamic Warm-up and Bar Work 5-10 mins W/U OHS Mobility 10 mins Beginner: Banded OHS band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar [VIDEO] Intermediate: Narrow Grip OHS Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS [VIDEO] Advanced: KB OHS [VIDEO] Lifts 25 mins Snatch Pull+Power Snatch+Hang Snatch 1+1+2 x2 Light 1+1+2 x1 Moderate 1+1+1 x4 Add Weight Strength 15 mins Snatch Grip Jerk 3 x2 Light 2 x4 Work toward Snatch Max Auxiliary 5-10 mins Back Extensions 10x3 Hold a plate to the chest to add weight
Day 2 Dynamic Warm-up and Bar Work 5-10 mins W/U Front Rack Mobility 10 mins Beginner: Goblet Squat Intermediate: Banded Front Rack Sotts Press band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar [VIDEO] Advanced: Front Rack Sotts Press [VIDEO] Lifts 25 mins Clean Pull+Hang Clean+Jerk 1+2+2 x2 Light 1+1+2 x1 Moderate 1+1+1 x3 Add Weight Strength 15 mins 1 ¼ FS (Squat to the bottom, bounce up to ~parallel, back down and all the way up) 2 x2 Light 1 x4 Work toward clean max http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168 Auxiliary 5-10 mins DB Shoulder Press 10x3 each arm
Day 3 Dynamic Warm-up and Bar Work 5-10 mins W/U Jerk Balance 5x4 5-10 mins Lifts 30 mins Hang Snatch from Mid Thigh 3 x2 Light 2 x2 Moderate 1 x4 add weight (cap at two misses) Hang Clean from Mid Thigh + Jerk 3+1 x2 Light 2+1 x1 Moderate 1+1 x3 add weight (cap at two misses) Strength 15 mins Back Squat 60% x10 65% x8 70% x6 75% x6 80% x6 
Day 1 Dynamic Warm-up and Bar Work 5-10 mins W/U OHS Mobility 10 mins Beginner: Banded OHS band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar https://www.youtube.com/watch?v=oVPT9PNZ1hA&feature=em-upload_owner Intermediate: Narrow Grip OHS Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS https://www.youtube.com/watch?v=buedqSeZfT8&feature=em-upload_owner Advanced: KB OHS https://www.youtube.com/watch?v=zADE-wRP968&feature=em-upload_owner Lifts 25 mins Snatch Pull+Hang Snatch 2+3 x2 Light 2+2 x1 Moderate 1+2 x4 Add Weight Strength 15 mins Snatch Grip Jerk 3 x2 Light 2 x4 Work toward Snatch Max Auxiliary 5-10 mins Back Extensions 10x3 Hold a plate to the chest to add weight
Day 2 Dynamic Warm-up and Bar Work 5-10 mins W/U Front Rack Mobility 10 mins Beginner: Goblet Squat Intermediate: Banded Front Rack Sotts Press band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar https://www.youtube.com/watch?v=XiJidIAzyGQ&feature=em-upload_owner Advanced: Front Rack Sotts Press https://www.youtube.com/watch?v=v9SosJag3mA&feature=em-upload_owner Lifts 25 mins Clean+Jerk, 2 count pause after receiving the bar overhead (before recovering the feet) 2+3 x2 Light 2+2 x1 Moderate 1+2 x3 Add Weight Strength 15 mins 1 ¼ FS (Squat to the bottom, bounce up to ~parallel, back down and all the way up) 2 x2 Light 2 x4 Work toward clean max http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168 Auxiliary 5-10 mins DB Shoulder Press 10x3 each arm
Day 3 Dynamic Warm-up and Bar Work 5-10 mins W/U Jerk Balance 5x4 5-10 mins Lifts 30 mins Snatch w/Pause @ mid thigh 3 x2 Light 2 x2 Moderate 1 x4 add weight (cap at two misses) Clean w/Pause @ mid thigh + Jerk 3+1 x2 Light 2+1 x1 Moderate 1+1 x3 add weight (cap at two misses) Strength 15 mins Back Squat 60% x10 70% x8 75% x6 80% x4 
Week 12 Day 1 Stay light today if you are planning to max out on Friday W/U Power Snatch+OHS 3+3x5 Work Sets Snatch+pause OHS light x1+3x1 mod x1+2x2 add weight x1+1x4 Squat BS 3x3 @60% Maxing out on Friday Day 2 Stay light today if you are planning to max out on Friday W/U Power Clean+Power Jerk 3+3x5 Work Sets Clean + Pause FS + Pause Jerk light x1+1+1x1 mod x1+1+1x2 add weight x1+1+1x3 Aux Snatch Grip Push Press 1RM -10%x2x2 Day 3 Work Sets Snatch light x3x1 mod x2x2 add weight to 1 RM Clean and Jerk light x2x1 mod x1x1 add weight to 1 RM Squat FS or BS 1RM Week 11 Day 1 Labor Day! Day 2 W/U Power Clean + Power Jerk 3+3x5 Work Sets Clean Pull + Clean + Pause Jerk light x1+2+1x1 mod x1+2+1x2 add weight x1+1+1x3 Aux Snatch Grip Push Press 1x1 add wt from week 10 -10%x2x2 Day 3 Work Sets Snatch low Blocks light x3x1 mod x2x2 add weight x1x4 Clean from low blocks light x3x1 mod x2x1 add weight x1x3 Squat FS/BS 2/4 x 4 @ 70% Note: Do Day 1 if you missed Monday |
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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