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  • Home
  • About
    • About CrossFit NOLA
    • Classes >
      • Schedule
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    • Pricing
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    • Testimonials
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    • CrossFit NOLA - 8422 Burthe St - Uptown
    • CrossFit NOLA 504 - 540 N. Cortez - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
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Powerlifting Cycle 2.2.15 - 3.6.15

2/5/2015

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Tues (Lower)


Main Lift:
Week 1: Back Squat 5x5 to box (work across)
Week 2: Back Squat 5x4 to box (work across)
Week 3: Back Squat 5x3 to box (work across)
Week 4: Back Squat to box, drop weight,  3 reps ONTM x10
Week 5: Add from Week 4, 3 reps ONTM x10

Accessory:
Week 1-3: 
3x15/leg DB Split Squats
3x :45 Back Extension Hold
3x 12 V-up

Week 4-5:
4x15/leg One Legged DB RDL
4x15 Weighted Back Extension
4x15 Weighted Sit-up

Thurs (Upper)
Main Lift:
Week 1: Pause Bench Press with chains, 5x5 (work across)
Week 2: Pause Bench Press with chains, 5x4 (work across)
Week 3: Pause Bench Press with chains 5x3 (work across)
Week 4: Pause Bench Press with chains, drop weight, 3 reps ONTM x10
Week 5: Add from Week 4, 3 reps ONTM x10

Accessory:
Week 1-3:
3x20 Banded Lat Pulldowns
3x20 Banded Face Pulls
3x :60 Weighted Plank

Week 4-5:
4x :90 Weighted Plank
4x 12 Paused Ring Rows
4x 12 Single DB Tricep Extensions


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Powerlifting Cycle 1.6.15 - 1.30.15

1/6/2015

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Lower (Tues)

Main:
Week 1:
Sumo Deadlift: Every :90, 10 reps for 5 working sets (work across)
Week 2:

Sumo Deadlift w/ red band: Every :90, 10 reps for 5 working sets (same weight as last week)
Week 3:
Sumo Deadlift: Every 2 min, 6-8 reps for 6 working sets (work up)
Week 4:
Sumo Deadlift w/ red band: Every 2 min, 6 reps for 6 working sets (work across from where you stopped last week)

Accessory
Week 1-2:
3x10 Double KB Tempo DL (4 sec neg, 1 sec pause at bottom)
3x15 Heavy Goblet Squat
3x15 Weighted Back Extensions


Upper (Thurs)

Main:
All weeks Half-Kneeing Landmine Press. Start with weak arm and match reps with strong arm.

Week 1: 3x15/arm
Week 2: 4x12/arm
Week 3: 5x10/arm
Week 4: 6x8/arm

Accessory:
Week 1-2:
3x20 Band Pullaparts
3x20 Double KB Bent Over Row (no bench)
3x20 Push-ups

Week 3-4:
3x20 Banded Face Pulls
3x20 KB Bench Press
3x20 BB Bent Over Row on Elevated Bench



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Powerlifting Cycle 11.18.14 - 12.18.14

11/24/2014

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Lower Body:
Deficit DL (on 25lbs plate) with (red) band

Week 1: 6-8 x3
Week 2: 4-6 x4
Week 3: 2-4 x5
Week 4: 1-2 x6
Week 5: Find DL 1RM

Accessory:
Week 1-2: 
3 x10 1 1/4 Back squat
3x15 Banded Sidestep/side
3x10 BB Hip Thrusts

Week 3-5:
3x15 Glute Bridges
3x10 Back Extensions
3x10 Russian Step-ups/leg

Upper Body: 
Floor Press
Week 1: Every 90 seconds: 5 reps, alternating between close, reg and wide grip x6 sets total (back off of 5RM 10-15%)

Week 2: No class, Thanksgiving

Week 3: Every 2 min: 3 reps, alternating between close, reg and wide grip x6 sets total (slightly higher than last week)

Week 4: Every 2:30, 2 reps, all close grip x4 total sets (add from last week)

Week 5: Find 1RM Floor Press


Accessory:
Week 1-2: 
3x10 Paused Ring Rows
3x1 min Hollow Hold
3x10 Hammer Curl


Week 3-5:
3x :30 Batwing Hold
3x 10 Trap 3 Raise
3x10 Pallof Press (3 sec each to straighten and rebend arms)
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Week of 5.19.14

5/20/2014

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Week of 5.19.14
Week 4



Tuesday

1) 3x: 10 Paused Goblet Squats, 1 length Bear Crawl

2) Deficit DL (25lbs plates), 3 sec negatives, 2-3x6

3) :30 Back Extension Hold x3

10 Reverse Hyper x3

15 Heavy Fast Goblet Squats (no pause!) x3


Thursday (No Class, can be done on y

1) 3x: 10 Scap Pull-ups, 10 Scap Push-ups, 1 Length Burpee Broad Jump

2) Close Grip Bench Press, 5 sec negative, 6-8x5

3) 20 DB Push Press x3

15 Powell Raise x3

10 3 sec negative Bent over BB Row x3
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Week of 5.12.14

5/12/2014

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Week of 5.12.14
Week 3



Tuesday

1) 3x: 10 Paused Goblet Squats, 1 length Bear Crawl

2) Deficit DL (25lbs plates), 3 sec negatives, 3-5x5

3) :30 Back Extension Hold x3

10 Reverse Hyper x3

15 Heavy Fast Goblet Squats (no pause!) x3


Thursday

1) 3x: 10 Scap Pull-ups, 10 Scap Push-ups, 1 Length Burpee Broad Jump

2) Close Grip Bench Press, 5 sec negative, 6-8x5

3) 20 DB Push Press x3

15 Powell Raise x3

10 3 sec negative Bent over BB Row x3

Sunday


1) Rear Foot Elevated Split Squat, 4-6/leg (add weight in a goblet hold) + Seated Box Jumps x4, Rest 2-3 min x4

2) One Arm at a time DB BP 4-6 + 1 min Accumulated HS Hold, Rest 2-3 min x4

3) 10 min Sled Drag AMRAP (x2?)
0 Comments

Week of 5.5.14

5/12/2014

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Week of 5.5.14
Week 2


Tuesday

1) 3x: 10 Paused Goblet Squats, 1 length Bear Crawl

2) Deficit DL (25lbs plates), 3 sec negatives, 5-7x4

3) :30 Back Extension Hold x3

10 Reverse Hyper x3

15 Heavy Fast Goblet Squats (no pause!) x3


Thursday

1) 3x: 10 Scap Pull-ups, 10 Scap Push-ups, 1 Length Burpee Broad Jump

2) Close Grip Bench Press with light bands, 5 sec negative, 8-10x4

3) 20 DB Push Press x3

15 Powell Raise x3

10 3 sec negative Bent over BB Row x3

Sunday


1) Rear Foot Elevated Split Squat, 6-8/leg (add weight in a goblet hold) + Seated Box Jumps x6, Rest 2-3 min x3

2) One Arm at a time DB BP 6-8 + 1 min Accumulated HS Hold, Rest 2-3 min x3

3) 10 min Sled Drag AMRAP
0 Comments

Week of 4.21.14

4/22/2014

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New Cycle!

Week of 4.22.14

(No Dynamic Effort/Sunday class)


Tuesday

1) 3x: 10 Paused Goblet Squats, 1 length Bear Crawl

2) Deficit DL (25lbs plates), 3 sec negatives, 6-8x3

3) :30 Back Extension Hold x3

10 Reverse Hyper x3

15 Heavy Fast Goblet Squats (no pause!) x3


Thursday

1) 3x: 10 Scap Pull-ups, 10 Scap Push-ups, 1 Length Burpee Broad Jump

2) Close Grip Bench Press with light bands, 5 sec negative, 10-12x3

3) 20 DB Push Press x3

15 Powell Raise x3

10 3 sec negative Bent over BB Row x3
0 Comments

Week of 4.8.14

4/8/2014

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Week 4



Lower Body

2-4x5 Rack Pulls from below the Knee


Supplemental:

6x: :30 Hollow Hold

10 RDLs

10 GHD Sit-ups



Upper Body

Seated Overhead Press 4-6x6


Supplemental:

6x:

15 Banded Rows

15 Banded Tricep Ext.

:30 FLR on rings


Dynamic

3x15 DB Push Press, one arm at a time. Rest 1 min between arms, work across not up.

3x10 Paused Bounced Back Squats. Rest 2-3 min between sets, work across not up.


5x:

10 Ball Slams, :30 Back Ext Hold, 10 High Box Jumps, :30 FLR on rings



0 Comments

Week of 3.31.14

3/30/2014

0 Comments

 
Week 3


Lower Body

4-6x5 Rack Pulls from below the Knee


Supplemental:

5x: :30 Hollow Hold

10 RDLs

10 GHD Sit-ups



Upper Body

Seated Overhead Press 6-8x5


Supplemental:

5x:

15 Banded Rows

15 Banded Tricep Ext.

:30 FLR on rings

No Sunday PL due to Oly Cert

0 Comments

Week of 3.24.13

3/25/2014

0 Comments

 
Week 2:

Lower Body

5-7x4 Rack Pulls from below the Knee


Supplemental:

4x: :30 Hollow Hold

10 RDLs

10 GHD Sit-ups



Upper Body

Seated Overhead Press 8-10x4


Supplemental:

4x:

15 Banded Rows

15 Banded Tricep Ext.

:30 FLR on rings


Dynamic

3x14 DB Push Press, one arm at a time. Rest 1 min between arms, work across not up.

3x10 Paused Bounced Back Squats. Rest 2-3 min between sets, work across not up.


5x:

10 Ball Slams, :30 Back Ext Hold, 10 High Box Jumps, :30 FLR on rings


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<<Previous

    CFNOLA Powerlifting

    Powerlifting coach: Liz Carrier, email: liz.carrier@gmail.com.

    Tues 6pm Cortez St: Lower Body (squat or DL variation)

    Thurs 6pm Cortez St: Upper Body (press or bench press variation)

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