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Monday
Skill Snatch 3@70% 3@75% 3x3@80% Snatch Power Jerk from behind the neck on the rack 3@70% 3@75% 3x3@80% SN Pull Deficit 3x5@95% SN RDL - build from last week 3x5 Strength Banded SN Deadlift 4x8@72.5% Accessory Weighted Pullups 4x8 Weighted Plank 4x1min Wednesday Skill Clean & Jerk 3(2+2)@70% 3(2+1)@75% 3x3(1+1)@80% Push Press 2x5@70% 3x5@75% CL Pull Deficit 3x5@95% Strength 7/13 Squat cycle - wk 2 day 1 4x7/13@63% Accessory Tall Box Jumps 4x8 Heavy Farmers Carry 4x50M Friday Skill SN + OHS Build up to a 1+1RM Clean & Jerk Build up to a 1+2 or 2+1RM Floating Clean Pull **deadlift to below knee, pause, then pull from that position** 2x5@80% 2x5@85% Strength Banded CL Deadlift 4x4@70 1x2@80 1x2@90 1x8+@70 Accessory Weighted Good Morning - build from last week 3x5 GHD Situps - weighted 4x10 Homework Skill Power Snatch 3x70% 3@75% 3x3@80% OHS 3@70% 3x3@75% Snatch Push Press from the rack 5@70% 3x5@75% Strength 7/13 Squat cycle - wk 2 day 2 4x7/13@60% Accessory Banded Tricep pull downs 4x8 Weighted Back Extensions 4x8
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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
January 2021
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