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Monday Skill HIGH BLOCKS **@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% Strength Tim Swords Squat Cycle - wk7 Back Squat 1x3@70% 1x3@80% 2x3@85% Accessory Weighted Pullups 4x5 Sunrisers 4x20 Wednesday Skill HIGH BLOCKS **@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 Strength Tim Swords Squat Cycle - wk 7 Front Squat 1x5@60% 1x5@65% 6x2@70% Accessory GHD Situps 4x20 DB Bent Over Row 4x10 per side Friday Skill PSN + SN 3x(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 Strength Tim Swords Squat Cycle - wk 7 Back Squat 1x2@70% 1x2@80% Find 1RM Accessory DB Incline Bench Press 4x8-10 GHD Situps 4x20 Homework Skill SN 4x10@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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Monday Skill High Hang SN + Haang Sn above knee + Sn below knee + Sn 5x(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% Strength Tim Swords Squat Cycle - wk 6 Front Squat 1x5@80% 1x2@90% 1x2@100% Accessory Weighted Plank 4x1 min BB Bent Over Row 4x10 Wednesday Skill High Hang CL + Haang CL above knee + CL below knee + C&J 5x(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% Strength Tim Swords Squat Cycle - wk 6 Front Squat 1x5@60% 1x3@70% 3x3@75% Accessory GHD Situps 4x20 Weighted Pullups 4x5 Friday Skill Snatch Find 1RM then hit: 1@85% 1@90% 1@95% C&J Find 1RM then hit: 1@85% 1@90% 1@95% Strength Tim Swords Squat Cycle - wk 6 Front Squat 1x5@75% 1x3@85% 1x1@95% 1x1@105% Accessory DB Bench Press 4x10 per side Sunrisers 4x20 Homework Skill PSN + Hang SN + Jerk 1+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  Monday Skill Snatch DL+ Hang Sn + Sn 3x(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 5 Front Squat 1x2@60% 1x2@70% 6x2@75% Accessory GHD Situps 4x20 Pendalay Row 4x10 Wednesday Skill Cl deadlift + Cl + Jerk 3x(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% Strength Tim Swords Squat Cycle - wk 5 Front Squat 1x3@75% 1x3@85% 2x3@95% Accessory Sunrisers 4x20 DB Bicept Curls 4x10 Friday Skill Snatch Find 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% Strength Tim Swords Squat Cycle - wk 5 Back Squat 1x3@75% 1x3@85% 2x2@95% Accessory Bent Over DB Row 4x10 per side V-Ups 4x20 Homework Skill PCL + Hang CL + Jerk 1+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  Monday Skill Snatch 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% Strength Tim Swords Squat Cycle - wk 4 Front Squat 1x5@70% 1x5@75% 3x5@85% Accessory Sunrisers 4x20 Bent Over Row 4x10 Wednesday Skill Cl 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% Strength Tim Swords Squat Cycle - wk 4 Back Squat 1x4@65% 1x4@70% 3x4@75% Accessory GHD Situps 4x15 Weighted Good Mornings 4x10 Friday Skill Snatch 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% Strength Tim Swords Squat Cycle - wk 4 Front Squat 1x4@75% 1x4@85% 3x4@90% Accessory DB Bicep Curls 4x10 V-Ups 4x20 Homework Skill PSN + Hang PSN 1+2+1@78% 4x(1+2+1)@83% SN High Pull 4x5@110% SN Deadlift 3x3@115% 2x3@120% 2x2@125% Accessory DB Incline Press 4x10 Single Leg DB RDL 4x15 per leg  Monday Skill Sn deadlift w/ 2 sec pause @below knee + midthigh + power position + snatch Pull w/ 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 3 Front Squat 1x3@60% 1x3@65% 6x3@70% Accessory Weighted KOT Split Squat 4x15 per leg Seated Good Morning 4x15 Wednesday Skill Cl 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% Strength Tim Swords Squat Cycle - wk 3 Front Squat 1x6@70% 1x6@75% 3x6@80% Accessory Weighted Back Extensions 4x15 Turkish Getups 4x4 per side Friday Skill Snatch 8:45 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 3 Back Squat 1x3@60% 1x3@65% 6x3@70% Accessory DB Bent over Row 4x10 GHD Situps 4x15 Homework Skill PCL + Hang PCL+Jerk 1+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  Monday Skill Sn 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% Strength Tim Swords Squat Cycle - wk 2 Front Squat 1x2@70% 1x2@75% 6x4@80% Accessory Single Leg Raises - rotating 4x10 per pleg Bent Over Row 4x10 Wednesday Skill Cl 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% Strength Tim Swords Squat Cycle - wk 2 Back Squat 1x2@75% 1x2@80% 3x2@85% Accessory Weighted BB Good morning 4x10 @40% CL Alt In & Outs 4x20 Friday Skill Snatch 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% Strength Tim Swords Squat Cycle - wk 2 Front Squat 1x2@70% 1x2@75% 3x5@80% Accessory Lateral DB Step ups 4x10 per side Plank w/ kb drag 4x20 per side Homework Skill PSN + Hang PSn 1+2@75% 4x(1+2)@80% SN High Pull 3x3@80% Sn Balance NO DIP 3x3@73% 2x3@78% 2x2@83% Accessory DB Bench Press 4x10 Sunrises 4x20  Monday
Skill Sn deadlift w/ pause @power position & Slow 4 count return + 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% Strength Tim Swords Squat Cycle - wk 1 Front Squat 1x6@60% 1x6@65% 6x2@70% Accessory BB Sunrise situps 4x20 DB RDL 4x15 Wednesday Skill Cl deadlift w/ 2 second pause @power position & Slow 4 count return + Cl w/ 2 second pause below knee + Jerk 3x(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 1 Front Squat 1x2@70% 1x2@75% 6x3@80% Accessory Weighted Plank 4x1min BB Bentover Row 4x15 Friday Skill Snatch 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% 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% Strength Tim Swords Squat Cycle - wk 1 Back Squat 1x2@60% 1x2@65% 6x2@70% Accessory DB Lat Raises 4x10 GHD Situps 4x15 Homework Skill PCL + Hang PCL+Jerk 1+2+1@70% 4x(1+2+1)@75% CL High Pull 4x5@100% CL Deadlift 3x3@105% 2x3@110% 2x2@115% Accessory Weighted Good Mornings 4x10 Bench Press 4x10 Monday
Skill Sn Pull w/ pause below knee + Sn w/ pause below knee **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% Strength SMOLOV CYCLE WK 13 DAY 1 1x3@70% 1x3@80% 2x5@90% 3x4@95% Accessory DB Bench Press 4x10 Single Leg DB RDL 4x15 per leg Wednesday Skill Cl Pull w/ pause below knee + Cl w/ pause below knee + Jerk **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% Strength SMOLOV CYCLE WK 13 DAY 2 1x4@75% 4x4@85% Accessory Seated Good Morning 4x10 Turkish Getups 4x4 per side Friday Skill Snatch 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% 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% Strength SMOLOV CYCLE WK 13 DAY 3 FIND NEW 1RM Accessory KB Bent over Row 4x10 GHD Situps 4x15 Homework Skill PSN + Hang PSn 1+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 Monday
Skill Snatch Complex SN 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% Strength SMOLOV CYCLE WK 12 DAY 1 1x3@70% 1x4@80% 5x5@90% Accessory KOT Split Squat 4x15 per leg Seated Good Morning 4x15 Wednesday Skill C&J Complex CL 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% Strength SMOLOV CYCLE WK 12 DAY 2 1x3@70% 1x3@80% 4x3@95% Accessory Loaded Lateral Lunge 4x10 per leg Bulgarian Ring Row(focus on traps/rhomboids) 4x10 Friday Skill SN - Find 1RM C&J - Find 1RM Strength SMOLOV CYCLE WK 12 DAY 3 1x3@75% 1x4@90% 3x4@80% Accessory SIngle Leg Deadlift 4x15 per leg Hips to Rings 4x10 Homework Skill C&J - 15 min EMOM 5x1@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 Monday
Skill Snatch Complex SN 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% Strength SMOLOV CYCLE WK 11 DAY 1 1x3@60% 1x3@70% 1x3@80% 5x5@90% Accessory Single Arm Banded DB Lateral Raise 4x8-10 per arm 3 Way Curl - narrow + hammer + wide curl 4x8 TIbIalis Raise 4x20 Wednesday Skill C&J Complex CL 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% Strength SMOLOV CYCLE WK 11 DAY 2 1x3@60% 1x3@70% 1x3@80% 2x3@95% Accessory Banded Lateral Tricep Extensions 4x15 Slight Bent Over Y's 4x20 Friday Skill SN - Find 1RM then: 2@90% 1@95% 1@100% C&J - Find 1RM then: 2@90% 1@95% 1@100% Strength SMOLOV CYCLE WK 11 DAY 3 1x3@65% 1x3@75% 1x3@85% 4x3@95% Accessory Weighted Back Extensions 4x15 DB Cuban Press 4x10 Homework Skill SN - 15 min EMOM 5x1@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% Accessory DB Bench Press 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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