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Day 1
General Warm Up Dynamic Warm Up Snatch Bar Work Hip Mobility Couch Stretch Kang Squats 4x3 https://www.youtube.com/watch?v=-_lwSIvxUMY Snatch Pull+Snatch From Knee+OHS 1+2+3x2 Light 1+2+2x2 Moderate 1+1+2x4 Add Weight Back Squat 65%x10x3 Day 2 General Warmup Dynamic Warmup Clean and Jerk Bar Work Shoulder Mobility Shoulder Dislocates and Lax Ball to Traps/Pec Behind the neck Press, work on narrowing grip 4x3 Clean from Knee+FS+Jerk 1+2+3x2 Light 1+2+2x2 Moderate 1+1+2x4 Add Weight Push Press 5x5 Day 3 General Warmup Dynamic Warmup Snatch and Clean Bar Work Snatch from High Blocks 3x1 Warmup 2x4 Add weight Clean from High Blocks 3x1 Warmup 2x3 Add weight Back S quat 75%x5x5
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Day 1
Warm Up Dynamic Stretch General Bar Work Power Snatch+OHS 50-70% x 1+1 x 4 Snatch Work to Opener if not doing the meet, 90% x 1 x 4 Front Squat Work to a heavy single if not doing the meet work to 1RM Day 2 Warm Up Dynamic Stretch General Bar Work Power Clean + Push Press 50-70% x 1+1 x 3 C+J Work up to Opener if not doing the meet, 90% x 1 x 4 Day 3 Meet Warm Up Snatch and CJ up to ~80-85% if not doing the meet, 1RM Snatch and CJ Day 1
W/U: empty bar or light weight, after gen warmup and bar warmup 3x5 Sn 3x5 SnDL Snatch work to opener drop 25% and work back up to opener + 5-10 lbs. BS 105% of 5RM x 1 x 5 Day 2 W/U: empty bar or light weight, after gen warmup and bar warmup 3x5 clean 3x5 jerk balances CJ work to opener drop 25% and work back up to opener + 5-10 lbs. Push Press 1RM -10%x2x2 Day 3 Snatch 80-90%x1x6 Clean and Jerk 80-90%x1x4 FS 105% of 3RM x1 x 3 Day 1
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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
March 2021
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