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Day 1
Day 2
Day 3
Day 1
Day 2
Day 3
Day 1
Day 2
Day 3
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 DL+Snatch+OHS 1+2+3x2 Light 1+2+2x2 Moderate 1+1+2x4 Add Weight Back Squat 80%x3x8 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 DL+Clean+Jerk 1+2+3x2 Light 1+2+2x2 Moderate 1+1+2x4 Add Weight Push Press 3x5 Day 3 General Warmup Dynamic Warmup Snatch and Clean Bar Work Snatch from mid Blocks 3x1 Warmup 2x4 Add weight Clean from mid Blocks 3x1 Warmup 2x3 Add weight Back S quat 70%x10x3 |
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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