MondayHIGH BLOCKS Skill **@hips or 2inches below hip crease** SN Pull + SN 4x(2x2)@70% 4x(2x1)@75% Sn Pull Deficit 2x4@90% 2x3@95% 4x2@105% SN Balance **NO DIP** 4x5@75% Tim Swords Squat Cycle - wk7Strength Back Squat1x3@70%1x3@80% 2x3@85% Weighted PullupsAccessory 4x5 Sunrisers 4x20 HIGH BLOCKS Wednesday Skill**@hips or 2inches below hip crease** CL Pull + C&J 5x(2+2+1)@70% 3x(2+1+1)@75% CL Pull Deficit 2x4@90% 2x3@95% 4x2@105% Push Press Find 1RM Tim Swords Squat Cycle - wk 7Strength Front Squat1x5@60% 1x5@65% 6x2@70% Accessory GHD Situps 4x20 DB Bent Over Row 4x10 per side FridayPSN + SNSkill3x(2+1)@70% 2x(2+1)@80% 2x(1+1)@90% Find 1+1RM PCL + C&J 3x(2+1+2)@70% 2x(2+1+2)@80% 2x(1+1+1)@90% Find 1+1+1RM Tim Swords Squat Cycle - wk 7Strength Back Squat1x2@70%1x2@80% Find 1RM Accessory DB Incline Bench Press 4x8-10 GHD Situps 4x20 HomeworkSNSkill4x10@70% SN Deadlift 2x4@100% 3x3@115% OHS Find 1RM SN Recovery 4x4@-10% of new OHS 1RM Accessory Bench Press Find 1RM KOT Split Squat 4x10 per leg
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MondayHigh Hang SN + Haang Sn above knee + Sn below knee + SnSkill5x(1+1+1+1)@70% 3x(1+1+1+1)@80% Sn Pull Deficit 2x3@85% 3x3@90% 3x3@100% SN Strict Press 5x5@78%Tim Swords Squat Cycle - wk 6Strength Front Squat 1x5@80% 1x2@90% 1x2@100% Weighted PlankAccessory 4x1 min BB Bent Over Row 4x10 WednesdayHigh Hang CL + Haang CL above knee + CL below knee + C&JSkill5x(1+1+1+1+1)@70% 3x(1+1+1+1+1)@80% CL Pull Deficit 2x3@85% 3x3@90% 3x3@100% Strict Press 5x5@78% Tim Swords Squat Cycle - wk 6Strength Front Squat 1x5@60% 1x3@70% 3x3@75% Accessory GHD Situps 4x20 Weighted Pullups 4x5 FridaySnatchSkillFind 1RM then hit: 1@85% 1@90% 1@95% C&J Find 1RM then hit: 1@85% 1@90% 1@95% Tim Swords Squat Cycle - wk 6Strength Front Squat 1x5@75% 1x3@85% 1x1@95% 1x1@105% Accessory DB Bench Press 4x10 per side Sunrisers 4x20 HomeworkPSN + Hang SN + JerkSkill1+2+1@78% 4x(1+2+1)@83% SN High Pull 4x5@115% SN Deadlift 2x3@120% 3x2@125% 3x1@130% Accessory Weighted Dips 4x10 BB RDL 4x15 per leg MondaySnatch DL+ Hang Sn + SnSkill3x(2+1+1)@80% 3x(2+1+1)@85% 2x(1+1+1)@90% OHS W/ 3 count pause at bottom 2x3@83% 3x2@88% 3x2@93% SN Strict Press 5x5@75% Strength Tim Swords Squat Cycle - wk 5Front Squat 1x2@60% 1x2@70% 6x2@75% Accessory GHD Situps 4x20 Pendalay Row 4x10 WednesdayCl deadlift + Cl + JerkSkill3x(2+1+1)@80% 3x(2+1+1)@85% 2x(1+1+1)@90% Jerk w/ 2 count pause @dip + 2 count Pause @catch 3x2@85% 3x2@90% 4x1@95% Strict Press 5x5@75% Tim Swords Squat Cycle - wk 5Strength Front Squat 1x3@75% 1x3@85% 2x3@95% Accessory Sunrisers 4x20 DB Bicept Curls 4x10 FridaySnatchSkillFind 1RM then hit: 1@90% 1@95% 1@98% 1@100% 5 min rest C&J Find 1RM then hit: 1@90% 1@95% 1@98% 1@100% Tim Swords Squat Cycle - wk 5Strength Back Squat 1x3@75% 1x3@85% 2x2@95% Accessory Bent Over DB Row 4x10 per side V-Ups 4x20 HomeworkPCL + Hang CL + JerkSkill1+2+1@78% 4x(1+2+1)@83% Cl High Pull 4x5@110% CL Deadlift 3x3@115% 2x3@120% 2x2@125% Accessory DB Bench Press 4x10 Single Leg DB RDL 4x15 per leg MondaySkillSnatch Pull w/ 2 sec pause @below knee + Hang Sn + Sn 3x(2+1+1)@78% 3x(2+1+1)@83% 2x(1+1+1)@88% OHS W/ 4 count pause at bottom 2x3@80% 3x2@85% 3x2@90% SN Strict Press 5x5@73% StrengthTim Swords Squat Cycle - wk 4Front Squat 1x5@70% 1x5@75% 3x5@85% AccessorySunrisers 4x20 Bent Over Row 4x10 WednesdaySkillCl deadlift w/ 2 sec pause (@below knee + midthigh + power position) + Cl Pull w/ 2 sec pause (@below knee + midthigh + power position) + Cl + Jerk 3x(2+2+1+1)@75% 3x(2+2+1+1)@80% 2x(1+1+1+1)@85% Jerk w/ 2 count pause @dip + 2 count Pause @catch 3x2@83% 3x2@88% 4x1@93% Strict Press 5x6@70% StrengthTim Swords Squat Cycle - wk 4Back Squat 1x4@65% 1x4@70% 3x4@75% AccessoryGHD Situps 4x15 Weighted Good Mornings 4x10 FridaySkillSnatch 10:30 min EMOM - every 1:30min min 1 - 2@78% min 2 - 1@83% min 3 - 1@87% min 4 - 1@93% min 5 - 1@98% min 6 - 1@100% min 7 - 1@105% 5 min rest C&J 10:30 min EMOM - every 1:30 min 1 - 2@78% min 2 - 2@83% min 3 - 2@87% min 4 - 2@93% min 5 - 1@98% min 6 - 1@100% min 7 - 1@105% StrengthTim Swords Squat Cycle - wk 4 Front Squat 1x4@75% 1x4@85% 3x4@90% AccessoryDB Bicep Curls 4x10 V-Ups 4x20 HomeworkSkillPSN + Hang PSN 1+2+1@78% 4x(1+2+1)@83% SN High Pull 4x5@110% SN Deadlift 3x3@115% 2x3@120% 2x2@125% DB Incline PressAccessory 4x10 Single Leg DB RDL 4x15 per leg MondaySn deadlift w/ 2 sec pause @below knee + midthigh + power position + snatch PullSkillw/ 2 sec pause @below knee + midthigh + power position + Sn 3x(2+2+1)@75% 3x(2+2+1)@80% 2x(1+1+1)@85% OHS W/ 4 count pause at bottom 2x3@78% 4x2@83% 3x2@88% SN Strict Press 5x6@70% Strength Tim Swords Squat Cycle - wk 3Front Squat1x3@60%1x3@65% 6x3@70% Accessory Weighted KOT Split Squat4x15 per legSeated Good Morning4x15WednesdayCl deadlift w/ 2 sec pause (@below knee + midthigh + power position) + Cl Pull w/ 2 sec pause (@below knee + midthigh + power position) + Cl + JerkSkill3x(2+2+1+1)@75% 3x(2+2+1+1)@80% 2x(1+1+1+1)@85% Jerk w/ 2 count pause @dip + 2 count Pause @catch 3x2@83% 3x2@88% 4x1@93% Strict Press 5x6@70% Strength Tim Swords Squat Cycle - wk 3Front Squat1x6@70%1x6@75% 3x6@80% Accessory Weighted Back Extensions4x15Turkish Getups4x4 per sideFridaySnatchSkill8:45 min EMOM - every 1:15min min 1 - 2@75% min 2 - 2@80% min 3 - 2@85% min 4 - 1@90% min 5 - 1@95% min 6 - 1@100% min 7 - 1@98% 5 min rest C&J 10:30 min EMOM - every 1:30 min 1 - 2@75% min 2 - 2@80% min 3 - 2@85% min 4 - 2@90% min 5 - 1@95% min 6 - 1@100% min 7 - 1@98% Strength Tim Swords Squat Cycle - wk 3Back Squat1x3@60%1x3@65% 6x3@70% Accessory DB Bent over Row4x10GHD Situps4x15HomeworkPCL + Hang PCL+JerkSkill1+2+1@75% 4x(1+2+1)@80% CL High Pull 4x5@105% CL Deadlift 3x3@110% 2x3@115% 2x2@120% Accessory DB Bench Press 4x10 Single Leg DB RDL 4x15 per leg MondaySkillSn deadlift w/ 2 sec pause @power position + Hang snatch Pull w/ 2 sec pause above the knee + Hang Sn w/ pause above knee + Sn 3x(complex)@73% 3x(complex)@78% 2x(complex)@83% OHS W/ 4 count pause at bottom 2x3@75% 4x2@80% 3x2@85% SN Strict Press 5x6@68% StrengthTim Swords Squat Cycle - wk 2Front Squat1x2@70% 1x2@75% 6x4@80% AccessorySingle Leg Raises - rotating 4x10 per pleg Bent Over Row 4x10 WednesdaySkillCl deadlift w/ 2 sec pause @power position + Hang Cl Pull w/ 2 sec pause above knee + Hang Cl w/ 2 sec pause above knee + Cl + Jerk 3x(2+1+1)@73% 3x(2+1+1)@78% 2x(2+1+1)@83% Push Jerk w/ 2 count pause @dip 3x3@80% 3x3@85% 3x2@90% Strict Press 5x6@68% StrengthTim Swords Squat Cycle - wk 2Back Squat 1x2@75% 1x2@80% 3x2@85% AccessoryWeighted BB Good morning 4x10 @40% CL Alt In & Outs 4x20 FridaySkillSnatch 10:30 min EMOM - every 1:30min min 1 - 2@75% min 2 - 2@80% min 3 - 2@85% min 4 - 1@90% min 5 - 1@95% min 6 - 1@100% min 7 - 1@102% 5 min rest C&J 10:30 min EMOM - every 1:30 min 1 - 2@75% min 2 - 2@80% min 3 - 2@85% min 4 - 2@90% min 5 - 1@95% min 6 - 1@100% min 7 - 1@102% StrengthTim Swords Squat Cycle - wk 2Front Squat 1x2@70% 1x2@75% 3x5@80% AccessoryLateral DB Step ups 4x10 per side Plank w/ kb drag 4x20 per side HomeworkSkillPSN + Hang PSn 1+2@75% 4x(1+2)@80% SN High Pull 3x3@80% Sn Balance NO DIP 3x3@73% 2x3@78% 2x2@83% AccessoryDB Bench Press 4x10 Sunrises 4x20 MondaySn deadlift w/ pause @power position & Slow 4 count returnSkill+ Sn w/ 2 second pause above the knee 3x(2+1)@70% 3x(2+1)@75% 2x(2+1)@80% OHS W/ 3 count pause at bottom 2x3@73% 4x2@78% 3x2@83% SN Strict Press 5x5@65% Tim Swords Squat Cycle - wk 1Strength Front Squat 1x6@60% 1x6@65% 6x2@70% BB Sunrise situpsAccessory 4x20 DB RDL 4x15 Cl deadlift w/ 2 second pause @power position & Slow 4 count return + Cl w/ 2 second pause below knee + JerkWednesday Skill3x(2+1+1)@70% 3x(2+1+1)@75% 2x(2+1+1)@80% Push Jerk w/ 2 count pause @dip 3x3@78% 3x3@83% 3x2@88% Strict Press 5x5@65% Strength Tim Swords Squat Cycle - wk 1Front Squat 1x2@70% 1x2@75% 6x3@80% Accessory Weighted Plank4x1minBB Bentover Row4x15SnatchFriday Skill8 min EMOM min 1 - 3@65% min 2 - 2@70% min 3 - 2@75% min 4 - 2@80% min 5 - 2@85% min 6 - 1@90% min 7 - 1@95% min 8 - 1@100% 5 min rest C&J 8 min EMOM min 1 - 3@65% min 2 - 2@70% min 3 - 2@75% min 4 - 2@80% min 5 - 2@85% min 6 - 1@90% min 7 - 1@95% min 8 - 1@100% Tim Swords Squat Cycle - wk 1Strength Back Squat 1x2@60% 1x2@65% 6x2@70% Accessory DB Lat Raises4x10GHD Situps4x15PCL + Hang PCL+JerkHomework Skill1+2+1@70% 4x(1+2+1)@75% CL High Pull 4x5@100% CL Deadlift 3x3@105% 2x3@110% 2x2@115% Accessory Weighted Good Mornings4x10Bench Press4x10MondaySn Pull w/ pause below knee + Sn w/ pause below kneeSkill**Slow 3 count pull from start, then speed up past above knee** **2 second pause** 3x(2+1)@65% 3x(2+1)@70% 2x(2+1)@75% OHS W/ 3 count pause at bottom 3x3@70% 3x3@75% 3x2@80% SN Strict Press - find 1RM then 4x5@60% SMOLOV CYCLE WK 13 DAY 1Strength 1x3@70% 1x3@80% 2x5@90% 3x4@95% DB Bench PressAccessory 4x10 Single Leg DB RDL 4x15 per leg Cl Pull w/ pause below knee + Cl w/ pause below knee + JerkWednesday Skill**Slow 3 count pull from start, then speed up past above knee** **2 second pause** 3x(2+1+1)@65% 3x(2+1+1)@70% 2x(2+1+1)@75% Push Jerk w/ 2 count pause @dip 3x3@75% 3x3@80% 3x2@85% Strict Press - Find 1RM then 4x5@60% SMOLOV CYCLE WK 13 DAY 2Strength 1x4@75% 4x4@85% Accessory Seated Good Morning 4x10 Turkish Getups 4x4 per side FridaySnatchSkill8 min EMOM min 1 - 3@60% min 2 - 2@65% min 3 - 2@70% min 4 - 2@75% min 5 - 2@80% min 6 - 1@85% min 7 - 1@90% min 8 - 1@95% 3 min rest C&J 8 min EMOM min 1 - 3@60% min 2 - 2@65% min 3 - 2@70% min 4 - 2@75% min 5 - 2@80% min 6 - 1@85% min 7 - 1@90% min 8 - 1@95% SMOLOV CYCLE WK 13 DAY 3Strength FIND NEW 1RM Accessory KB Bent over Row 4x10 GHD Situps 4x15 HomeworkPSN + Hang PSnSkill1+2@70% 4x(1+2)@75% SN High Pull 3x3@75% Sn Balance NO DIP 3x3@70% 2x3@75% 2x2@80% Accessory Weighted Good Mornings 4x10 Bench Supported Y Raises 4x10 MondaySnatch ComplexSkillSN Pull+Hang PSN+OHS+SN+SN Balance 4x(1+1+1+1+1)@70% 3x(1+1+1+1+1)@75% SN Pull 5@110% 5@115% 5@120% Banded SN Deadlift 4@120% 2x2@125% 1x8++@115% SMOLOV CYCLE WK 12 DAY 1Strength 1x3@70% 1x4@80% 5x5@90% Accessory KOT Split Squat4x15 per legSeated Good Morning4x15C&J ComplexWednesday SkillCL Pull + Hang PCL+Front Squat+CL+Front Squat+Jerk 4x(1+1+1+1+1+1)@70% 3x(1+1+1+1+1+1)@75% Clean Pull 5@110% 5@115% 5@120% Banded CL Deadlift 5@115% 5@120% 3x4@125% SMOLOV CYCLE WK 12 DAY 2Strength 1x3@70% 1x3@80% 4x3@95% Accessory Loaded Lateral Lunge 4x10 per leg Bulgarian Ring Row(focus on traps/rhomboids) 4x10 FridaySN - Find 1RMSkillC&J - Find 1RM SMOLOV CYCLE WK 12 DAY 3Strength 1x3@75% 1x4@90% 3x4@80% Accessory SIngle Leg Deadlift4x15 per legHips to Rings4x10HomeworkC&J - 15 min EMOMSkill5x1@78% 5x1@83% 5x1@90% Jerk 5@78% 5@83% 5@88% Push Press 3@78% 3@83% 3x3@87% Strict Press - find 1RM then 4x5@75% Accessory Alternating Bicep Curls 4x10 per side Banded Tricep Extensions 4x15 MondaySnatch ComplexSkillSN Pull+Hang PSN+SN+SN Balance 1+1+2+1@70% 1+1+2+1@75% 2x(1+1+2+1)@80% 3x(1+1+1+1)@85% SN Pull 5@105% 5@110% 5@115% Banded SN Deadlift 4@115% 2x2@120% 1x8++@110% SMOLOV CYCLE WK 11 DAY 1Strength 1x3@60% 1x3@70% 1x3@80% 5x5@90% Single Arm Banded DB Lateral RaiseAccessory 4x8-10 per arm 3 Way Curl - narrow + hammer + wide curl 4x8 TIbIalis Raise 4x20 C&J ComplexWednesday SkillCL Pull + Hang PCL+CL+Jerk 1+1+2+1@70% 1+1+2+1@75% 2x(1+1+2+1)@80% 3x(1+1+1+1)@85% Clean Pull 5@105% 5@110% 5@115% Banded CL Deadlift 5@105% 5@115% 3x4@120% SMOLOV CYCLE WK 11 DAY 2Strength 1x3@60% 1x3@70% 1x3@80% 2x3@95% Banded Lateral Tricep ExtensionsAccessory 4x15 Slight Bent Over Y's 4x20 SN - Find 1RM then:Friday Skill2@90% 1@95% 1@100% C&J - Find 1RM then: 2@90% 1@95% 1@100% SMOLOV CYCLE WK 11 DAY 3Strength 1x3@65% 1x3@75% 1x3@85% 4x3@95% Weighted Back ExtensionsAccessory 4x15 DB Cuban Press 4x10 SN - 15 min EMOMHomework Skill5x1@78% 5x1@83% 5x1@87% SN Push Jerk from behind the neck 5@75% 5@80% 5@85% SN Strict Press - find 1RM then 4x5@75% DB Bench PressAccessory 4x10 Single Leg DB RDL 4x15 per leg |
## 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
September 2021
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