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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 Demian Reed, with assistance from Jason Bourgeois Archives
December 2019
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