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  • Home
  • Classes
    • Out of Town Visitors
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Pricing
    • Gym Rules
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • Coaches
  • Get Started
  • Locations
    • CrossFit NOLA - 8422 Burthe St - Uptown
    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
    • Member Spotlight
    • CF NOLA Powerlifting
    • CF NOLA Competitors
    • Olympic Weightlifting
    • CFNOLA Gymnastics
  • Schedule / Class Sign In
    • Class Sign In
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Powerlifting Week of 12.17.18

12/19/2018

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Tuesday 12/18
D/E Upper

Main: Bench Press 45% + 20% chains 9x3 Alt Grip
Top Set: Close Grip Bench Press Top Set x 8 (Start at 50% increasing 5# each week)
Accessory: 8RM Barbell JM Press
Abs:Banded Reverse Crunch 3x15​
Superset Louie Push-ups 3x12 

Thursday 12/20
M/E Lower
​
Main:2 RM 1" Deficit DL (Reset/ No TNG)
Accessory: Front Rack KB Box Step Ups 4x8/leg
Abs: Standing Pallof Press 3x8
Superset 3x5 Standing Pallof Rotations 3x5
Finisher: 100 Banded Good Mornings


Saturday 12/22
M/E Upper

Main:1 RM Wide Grip BP
Drop Set: Max Reps at 70% of Today's Max
Accessory: Dips 3x8 reps 
Abs:Weighted Plank 3x1 min 
Finisher: Lying Reverse DB Flys 4x25


Homework:
Weighted Pull-ups
3x Max Reps @40% of 1RM


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Powerlifting Week of 12.10-12.16

12/10/2018

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Tuesday 12/11
M/E Lower

Main: 1 RM Back Squat w/ Reverse Bands
Accessory: Bul. Split Squats 4x8/leg
Abs: Hollow Holds 4x :45 (scale up to weighted)
Finisher: Banded Leg Extensions 4x20

Thursday 12/13
M/E Upper

Main: 1 RP Wide Grip Floor Press 
Drop Set: Max Reps at 70%
Abs:Weighted Russian Twists 4x15 Superset: 4x15 Flutter Kicks
Finisher: Flat Banded Pull Aparts 4x15 (Heavy Band)

Saturday 12/15

D/E Lower

Main:Back SQ 55% + 25% Bands 12x2
Accessory 1: Top Set hit 8 reps 10# More than last weeks Weight (if starting out use 60%) 
Accessory 2: Reverse 1" Deficit Lunges 3x8/leg
Abs: Weighted Decline (GHD) Situps 8RM


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    CFNOLA Powerlifting

    Powerlifting Coach:
    Kate Sotolongo
    kssoto3@gmail.com

    Tues. 6 pm Cortez St.
    Thurs. 6 pm Cortez St. 
    Saturday 9 am Cortez St.

    We utilize the CrossFit HQ endorsed, Conjugate Method for our programming. 

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