CrossFit NOLA
  • Home
  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Code of Conduct
    • Staff
    • Pricing
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • 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
    • CFNOLA Gymnastics
    • Member Spotlight
    • CF NOLA Powerlifting
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Online Shirt Store
  • Events
  • Home
  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Code of Conduct
    • Staff
    • Pricing
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • 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
    • CFNOLA Gymnastics
    • Member Spotlight
    • CF NOLA Powerlifting
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Online Shirt Store
  • Events

PBT Cycle - Week 9

9/25/2023

0 Comments

 
MONDAY/Day 1

Snatch Work:

Warmup

Primer - Muscle Snatch - 3 x 3 @ 55%

Snatch -3 x 2 @ 81%

Clean and Jerk Work:

Warmup

Primer - Block Clean Pull (loaded bar sits above the knee)- 3 x 3 @55%

Clean and Jerk - Block Clean ( above knee) and Jerk - 4 x (1 + 1 ) @ 83-85%

Pulls : 
Snatch Pull - 3 x 2 @ 105%

Pushes :
Push Press - 4 x 2 @85%

Strength:
Back Squat - 1 x 5 @ 60%
                             1 x 3 @ 70%
                             1 x 2 @ 80%
                             1 x 2 @ 90%
                             1 x 1 @ 95%

Accessories:
Heavier but still Moderate - a bit more than week 5.

Rear Foot Elevated Split Squat - 4 x 8
Suitcase Carry - 4 x 20/side
Single Leg RDL - 3 x 10/leg


WEDNESDAY/ Day 2

Snatch Work:


Warmup

Primer - Hang Snatch (above the knee) - 3 x 3 @55%

Snatch - Hang Snatch - 5 x 1 @ 65-70%

Clean and Jerk Work:

Warm up

Primer - Paused Jerk (:02 hold at bottom of dip) - 3 x 3 @ 55%

Clean and Jerk - 4 x (1 + 1 ) @ 83-85%

Pulls :
Clean Pull - 4 x 2 @105%

Strength:


Back Squat - 1 x 5@ 65%
                             3 x 5 @ 75%

Accessories:

Side Plank Banded Rows - 4 x 10
Weighted GHD Back Extensions - 3 x 12
Banded Goblet Squats - 4 x 12

FRIDAY / Day 3

Snatch Work:

Warm up

Primer - Hang Muscle Snatch + Over Head Squat - 3 x 3 @55%

Snatch - 6 x 1 @ 81-85%

Clean and Jerk Work :
Warm Up

Primer - Jerk 3 x 3 @ 55%

Clean and Jerk - Hang Clean + Jerk- 3 x ( 1 + 1 ) @ 83-85%

Strength:
Front Squat - 1 x 5 @65%
                              3 x 5 @ 75%

Accessories:

KB Front Rack Walking Lunges
- 4 x 12 Steps
Cossack Squat - 4 x 12 alternating 
Bar Bell Hip Thrust - 4 x 6



0 Comments

PBT Cycle -Deload -Week  8

9/18/2023

0 Comments

 
​ We are building strength and explosiveness in the lifts.
​Deload Week- Do Not go heavy this week! Patience my paduan, patience!


MONDAY /Day 1

Snatch Work:
Warmup

Primer -Snatch Pull with Pause below and above knee (2-3 sec.) -3 x 3 @50%

Snatch - 4 x 3@67-70%

Clean and Jerk Work:
Warmup

Primer - Block Clean Pulls (loaded bar sits above the knee) - 3 x 3 @ 50%

Clean and Jerk - Block Clean (above the knee) + Jerk - 6 x ( 1 + 1 ) @ 70-73%

Pulls:
Snatch Pulls - 3 x 4 @ 90-92%

Pushes:
Push Press - 4 x 4 @ 65%

Strength:
Back Squat - 1 x 5@ 65%
                             1 x 5 @ 70%
                             1 x 5 @ 75%
                            1 x 5 @ 80%

Accessories :
Use your week 5 weights but still moderate.

Rear Foot elevated Split Squat - 4 x 5/leg
Suitcase Carry - 4 x 20 steps /side
Single Leg RDLs - 4 x 6 /leg


WEDNESDAY / Day 2

Snatch Work:
Warmup

Primer - No Foot, Low Hang  Snatch (below knee) - 3 x 3 @50%

Snatch - Paused Snatch (above Knee) + Snatch - 3 x ( 2 + 1 ) @ 70%

Clean and Jerk Work:
Warmup

Primer - Paused Jerk ( 2 sec.) 3 x 3 @ 50%

Clean And Jerk - 3 x (1 + 1) @ 70%

Pulls:
Clean Pull - 4 x 4 @80%

Strength:
Back Squat - 1 x 5 @65%
                             1 x 5 @ 65%
                             1 x 5 @ 70%
                             1 x 5 @ 70%
                              1 x 5 @ 70%

Accessories:
Moderate weights. Use your week 5 weights.

Banded Side Plank Rows - 3 x 10 /side
Weighted GHD Back Extensions - 4 x 8
Banded Goblet Squat - 4 x 8


FRIDAY/ Day 3

Snatch Work:
Warmup

Primer - Snatch Dead Lift (stay over the bar) - 3 x 3 @50%

Snatch - 3 x 4 @67%

Clean and Jerk Work:
Warmup

Primer - Jerk from Behind the Neck - 3 x 3 @50%

Clean and Jerk - Clean from the Power position + Hang Clean + Jerk - 3 x ( 1 + 1 + 3 )@ 70%

Strength:
Front Squat- 1 x 5 @ 65%
                             1 x 5 @ 65%
                            1 x 5 @ 70%
                             1 x 5 @ 70%
                              1 x 5 @ 70%

Accessories:
  Stay Moderate but use weight from week 5.

KB Front Rack Walking Lunges - 4 x 8 steps
Cossack Squats - 4 x 8 alternating
Barbell Hip Thrusts - 3 x 5 
0 Comments

PBT - Week 7

9/11/2023

0 Comments

 
We continue to build strength across the lifts with focus on the explosive phases of the jerk clean and snatch. 

MONDAY/ Day 1 

Snatch Work:
Warmup

Primer - Two Pause Snatch Pull( pause for 2 count below the knee and then above the knee)
                    3 x 3 @ 50%

Snatch - 4 x 2 @ 87%

Clean & Jerk Work:
Warmup -

Primer-Clean Pull from Blocks ( set up so loaded bar is above knee) - 3 x 3 @50%

Clean & Jerk Work - Clean from Blocks ( above knee) + Jerk - 3 x ( 1 + 1 ) @ 90-93%

Pulls:
Snatch Pulls - 3 x 2 @ 110%

Pushes:
Push Press - 3 x 2 @90%

Strength:
Back Squat - 1 x 5 @70%
                             1 x 5 @ 80%
                             1 x 3 @ 85%
                              1 x 2 @ 90%
                              1 x 1 @ 100%

Accessories:

Heavier than Last Week but still moderate.

Rear Foot Elevated Split Squat - 4 x 5 ( two KBs )
Suitcase Carry-4 x 20 each side
Single Leg RDL- 4 x 6


WEDNESDAY / Day 2

Snatch Work:
Warmup

Primer - No Feet Snatch from Low Hang ( below knee ) - 3 x 3 @ 50%

Snatch - Hang Snatch 3 x 1 @66%

Clean & Jerk Work:
Warmup

Primer - Paused Jerk (hold 2 seconds at bottom of the Dip) - 3 x 3 @50%

Clean & Jerk - 4 x ( 1 + 1 ) @ 90%

Pulls:
Clean Pull - 4 x 3 @ 112%

Strength:
Back Squat - 1 x 4 @ 70%
                             1 x 4 @ 75%
                             1 x 4 @ 80%
                             1 x 4 @ 85%

Accessories:
Moderate but a tad heavier than last week.

Side Plank Banded Rows - 3 x 10/side
GHD weighted Back Extensions - 4 x 8 
Banded Goblet Squat - 4 x 8


FRIDAY/ Day 3 

Snatch Work:
Warmup

Primer - Snatch Deadlift ( armpits should remain over the bar) - 3 x 3 @50%

Snatch - 8 x 1 @ 86-88%

Clean & Jerk Work :
Warmup

Primer - Jerk from Behind the Neck - 3 x 3 @50%

Clean & Jerk - Hang Clean + Jerk - 3 x (1 + 2 ) @ 86- 87%

Strength:
Front Squat - 1 x 4 @ 70%
                              1 x 4 @ 75%
                              1 x 4 @ 80%
                              1 x 4 @ 85%

Accessories:
Moderate but heavier than last week.

KB Front Rack Walking Lunges - 4 x 8 steps
Cossack Squats 4 x 8 alternating
BarBell Hip Thrusters - 3 x 5 


0 Comments

PBT Cycle - Week 6

9/4/2023

0 Comments

 
MONDAY/Day 1

Snatch Work:

Warmup

Primer - Snatch Pull to Knee - 3 x 3 @ 45%

Snatch -  4 x 2 @84-85%

Clean & Jerk Work:

Warmup

Primer- Jerk Drive - 3 x 3 @90%

Clean and Jerk - Clean from above knee blocks + Jerk - 5 x ( 1 + 1 + 1 ) @ 87-88%

Strength:
Back Squat - 1 x 6 @ 70%
                             1 x 6 @ 80%
                             1 x 3 @ 90%
                             1 x 2 @ 95%

Accessories:
Heavier than last week.

Rear Foot Elevated Split Squat - 4 - 6 /leg

Suitcase Carries - 4 x 20 steps/side

Single Leg RDL - 4 x 8 - side


WEDNESDAY/Day 2 

Snatch Work:

Warmup

Primer - Snatch with Pause at knee - 3 x 3 @ 45%

Snatch Work - Hang Snatch from above knee - 3 x 2 @ 66%

Clean and Jerk Work:

Warmup

Primer - Pause Jerk - 3 x 3 @ 45%

Clean and Jerk - Clean and Jerk - 4 x ( 1 + 1 ) @ 87-88%

Pulls:
Clean Pull - 4 x 3 @ 108%

Strength :
Back Squat - 1 x 4 @ 75%
                             1 x 4 @ 80%
                            1 x 4 @ 80%
                            1 x 4 @ 80%

Accessories:

Heavier than last week.
Side Plank Banded Row - 3 x 12
Weighted GHD Back Extension - 4 x 10
Banded Goblet Squat - 4 x 10


FRIDAY/ Day 3

Snatch Work:

Warmup

Primer- Tempo Snatch ( Slow 2/3 of lift, second pull,from knee to hip crease, is 2-3 seconds)
                   3 x 3 @ 45%

Snatch - 8 x 1 @ 84 - 85%

Clean and Jerk Work:


Warmup

Primer - Behind the Neck Jerk - 3 x 3 @ 45%

Clean and Jerk -  Hang Clean + Jerk - 3 x ( 1 + 2 ) @ 86-87%

Pulls:
Snatch Pulls - 3 x 4 @ 105%

Pushes:
Push Press - 4 x 3 @ 85%

Strength:
Front Squat -1 x 4 @ 75 %
                              1 x 4 @ 80%
                              1 x 4 @ 80%
                              1 x 4 @ 80%

Accessories:
Heavier than last week but still moderate.

KB Front Rack Walking Lunges - 4 x 10/side
Cossack Squat - 4 x 10 alternating 
BarBell Hip Thrusters -4 x 6   



0 Comments

PBT - Cycle Week 5

8/28/2023

0 Comments

 
We will continue to build strength and consistency and focus on the Jerk. 

MONDAY / Day 1


Snatch Work:


Warmup

Primer - Muscle Snatch from Power position +Over Head Squat- 3 x 3 @ 45%

Snatch - 3 x 3 @ 80%

Clean & Jerk Work:

Warmup

Primer - Jerk Balance - 3 x 3@ 45%

Clean & Jerk - Clean from above Knee Blocks + Jerk - 5 x ( 1 + 1 ) @ 83-85%

Strength:

Back Squat - 1 x 8 @ 65%
                             1 x 6 @ 75%
                             1 x 4 @ 85%
                             1 x 4 @ 90%

Accessories :
Look back to you week 1 weights and start this cycle with a heavier weight.

Rear foot Elevated Split Squat - 4 x 8 (a KB in each hand)
Suitcase Carry - 4 x 20 steps each side
Single Leg RDL - 3 x 10/ leg


WEDNESDAY/ Day2

Snatch Work:

Warmup

Primer - Snatch Pull (with Balanced Pause at top of shrug) + Hang Snatch - 3 x 3@ 40%

Snatch - Hang Snatch (above knee) - 4 x 2 @ 66%

Clean and Jerk Work :

Warmup

Primer - Paused Jerk - 3 x 3 @45%

Clean & Jerk - 4 x ( 1 + 1 ) @ 83-85%

Pulls:
Clean Pull - 4 x 3 @ 105%

Strength:

Back Squat
- 1 x 6 @ 65%
                            1 x 6 @ 75%
                            1 x 6 @ 80%
                            1 x 6 @ 80%

Accessories:
 Go a bit heavier than you Week 1 weights.

Side Plank Banded Pull - 4 x 10
Weighted GHD Back Extension - 3 x 12
Banded Goblet Squat - 4 x 12


FRIDAY/ Day 3

Snatch Work:

Warmup

Primer - Snatch Pull to Target - 3 x 3 @45%

Snatch - 5 x 2 @ 80%

Clean & Jerk Work:

Warm Up

Primer - Jerk - 3 x 3 @ 45%

Clean and Jerk - Hang Clean (above knee) + Jerk - 3 x (1 + 2) @ 83 - 85%

Pulls: 
Snatch Pull -  3 x 4 @ 105%

Pushes: 
Push Press - 4 x 3 @ 85%

Strength:
Front Squat -  1 x 6 @ 65%
                                1 x 6 @ 75%
                                1 x 6 @ 80%
                                1 x 6 @ 80%

Accessories:

Go back to week 1 and add a little more weight.

KB Front Rack Walking Lunges - 4 x 12 steps
Cossack Squats - 4 x 12 alt. sides
Barbell Hip Thrusters - 4 x 6 

 


0 Comments

PBT Cycle - Week 4 DELOAD

8/20/2023

0 Comments

 
After 3 weeks of focus on the Clean we are going to focus on Jerk Technique.
We will continue to focus on maintaining general strength, honing the explosive phases of the clean and snatch, and the drive phase of the jerk.

MONDAY/ Day 1

Snatch Work:

Warmup

Primer - Tall Snatch from  flat feet 3 x 3 @ empty bar/very light

Snatch - 3 x 3 @ 70%

Clean & Jerk Work:

Warmup

Primer - Jerk Balance -3 x 3 @ 40%

Jerk( from the rack) - 4 x 1 @80% 

Strength:
Back Squat- 1 x 8 @ 65%
                             1 x 8 @ 70%
                             1 x 6 @ 80%
                             1 x 6 @ 85%

Accessories:
           Use weight from last week
Rear Foot Elevated Split Squat w/ a KB in each hand - 4 x 5/leg
Suitcase Carry - 4 x 20 steps/side
Single Leg RDL - 4 x 6/leg


WEDNESDAY/ Day 2

Snatch Work:

Warmup

Primer - Muscle Snatch w/ no contact (Snatch Long Pull) 3 x 3 @40%

Snatch - NHNF Snatch - 4 x 1 @63-65%

Clean &Jerk Work:

Warmup

Primer - Muscle Clean w/ no contact - 3 x 3 @40%

Clean & Jerk - Hang Clean (from above the knee) + Paused Jerk- 4 x ( 1 + 2 ) @70%

Pulls:
Clean Pull - 4 x 4 @80%

Strength:

Back Squat- 1 x 8 @ 65%
                             1 x 8 @ 70%
                              1 x 8 @ 75%
                              1 x 8 @ 80%

Accessories:
Weight -same as last week

Side Plank Banded Row - 3 x 10/ side
Wtd. GHD Back Extension - 4 x 8 
Banded Goblet Squat - 4 x 8


FRIDAY/ Day 3

Snatch Work:

Warmup

Primer - Snatch Balance - 3 x 3 @ 40%

Snatch - Hang Snatch (from above knee) -4 x 1 @65%

Clean & Jerk Work:
 
Warmup

Primer - Tall Clean from Flat Feet -3 x 3 @40%

Clean & Jerk - Hang Clean (from above knee) + Jerk - 3 x ( 1 + 1 ) @ 80%

Pulls:
Snatch Pull
-4 x 3 @90%

Push:
Strict Press - 4 x 3 @ 70% (of your strict press max)

Strength:
Front Squat - 1 x 8 @65%
                               1 x 8 @ 70%
                                1 x 8 @ 75%
                                 1 x 8 @ 80%

Accessories:
       Use weight from Week 1
   
KB Front Rack Walking Lunges - 4 x 8 steps
Cossack Squats - 4 x 8 alt. Steps
BarBell Hip Thrusts - 3 x 5 
0 Comments

PBT Cycle-Week 1

8/14/2023

0 Comments

 
This week we continue to work on maintaining and gaining strength as well as explosiveness in the 2 nd pull and the jerk drive.

Go to a lower weight if your form fails on any lift. Let's hone our technique!

MONDAY / Day 1

Snatch Work:
Warmup

Snatch Primer-Two Pause Snatch Pull (1 below + 1 above the knee for 2-3 sec.) 3 x 2 @40%

Snatch - 5 x 3 @ 75%

Clean & Jerk Work:

Warmup

Clean Primer -Two Pause Clean Pull (1 below+1 above the knee for 2-3 sec./ea.) -3 x 2 @40%

Clean and Jerk -  NHNF Clean  + Jerk - 4 x (1 + 1 ) @ 75%

Strength:
Back Squat - 1 x 8 @ 65%
                             1 x 8 @ 70%
                              1 x 6 @ 80%
                              1 x 6 @ 85%

Accessories:
Add wt. from last week

Rear Foot Elevated Split Squat - 4 x 5
Suitcase Carry - 4 x 20 steps/side
Single Leg RDL - 4 x 6


WEDNESDAY / Day 2

Snatch Work:

Warmup

Sn. Primer - NF Hang Snatch from below knee -  3 x 2 @ 40%%

Snatch - NHNF  Snatch - 5 x 1 @ 63-65%

Clean & Jerk Work:

Warmup

Clean Primer - NF Hang Clean from below knee -  3 x 2 @40%

Clean & Jerk - Hang Clean from above knee + Paused Jerk + Jerk - 4 x ( 1 + 2 +1 )@ 73-75%

Pull:

Clean Pull - 4 x 5 @ 100%

Strength:

Back Squat - 1 x 10 @ 60%
                              1 x 10 @65%
                               1 x 8 @ 70%
                              1 x 8 @ 75%

Accessories:

Side PLank Banded Row - 3 x 10

Weighted GHD Back Extensions - 4 x 8

Banded Goblet Squats - 4 x 8


FRIDAY / Day 3

Snatch Work: 

Warmup

Snatch Primer - Snatch grip Deadlift - staying over the bar - 3 x 3@40%

Snatch - Block above the knee Snatch - 4 x 3 @ 70%

Clean and Jerk Work:

Warmup

Clean Primer- Clean Grip Dead Lift (staying over the bar) - 3 x 3 @40%

Clean and Jerk - Power Position Clean + Paused Jerk + Jerk - 6 x (1 + 1 + 1 ) @ 65%

Pull:
Snatch Pull - 3 x 3 @ n110%

Push :
Strict Press - 4 x 4 @ 70%

Strength :
Front Squat - 1 x 8 @ 65%
                                1 x 8 @ 70%
                                 1 X 6 @ 80%
                                 1 x 6 @ 85%

Accessories:
KB Front Rack Walking Lunges - 4 x 8 alt legs

Cossack Squats - 4 x 8 alt legs

Barbell Hip  Thrusters - 3 x 5

0 Comments

The PBT Cycle- Week 2

8/7/2023

0 Comments

 


Form and Technique RULE! Adjust your weight if your form fails! Consistency is King!

MONDAY

Snatch Work:

Snatch Warm Up

Snatch Primer- Tempo Snatch (slow pull for 2/3 of lift, second pull, knees to hip, is 2-3 sec.)
3 x 2 @ 40%

Snatch - Goal- Build strength-(adjust weight if your form is not consistent!)
4 x 2 @ 70%

Clean Work:

Clean Primer-Tempo Clean ( see Tempo Snatch Notes)
3 x 2 @ 40% 

Clean& Jerk- No Hook, No Foot Clean & Jerk (Goal-Strength and Finish in C&J &                         Drive in Jerk)
5 x 1 @ 70%

Strength:

Back Squat
1 x 10 @60%
1 x 8 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%

Accessories: 
Add weight from last week

Rear Foot elevated Split Squat - 4 x 6 ( hold double KB in front rack)
Suitcase Carry -4 x 20 steps each side
Single Leg RDLs - 4 x 8/side


WEDNESDAY

Snatch Work:

Snatch Warmup

Snatch Primer- Paused Snatch ( w/ 2-3 sec. pause at knee cap)
3 x 3 @40%

Snatch - NHNF Snatch + NF Hang Snatch above the knee
3 x (2 + 1) @ 60%

Clean Work:

Clean and Jerk Warmup

Clean and Jerk Primer- Paused Clean (w/ 2-3 sec. pause at knee cap)

Clean and Jerk -Hang Clean (above the knee) + Paused Jerk + Jerk
4 x (1+ 1 + 1 ) @68% 

Clean Pull
4 x 4 @ 95%

Strength:

Back Squat
1 x 10 @ 60%
1 x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%

Accessories:

Add weight from last week

Banded Side Plank Row - 3 x 12 /side
Weighted GHD Back Extension - 4 x 10
Banded Goblet Squat - 4 x 10

FRIDAY

Snatch Work:


Sn. Warm up

Sn. Primer - Snatch Pull to Knee ( reinforcing end position of the first pull)
3 x 3 @40%

Snatch- Hang Power Snatch above the Knee ( maintain strength during explosive phase)
3 x 2 @ 60%

Clean & Jerk Work:

C & J Warmup

C & J Primer - Clean Pull to Knee 
3 x 3 @ 40%

C & J - Power Position Clean above the Knee + Paused Jerk + Jerk
( Goals - maintain strength while focusing on explosive phase and the drive in jerk)
3 x 1 @ 60%

Clean Pull
3 x 4 @ 95%

Strength:
Front Squat
1 x 10 @60%
1 x 8 @ 70%
1 x 6 @ 75%
1 x 6 @ 80%

Accessories:


Add weight  from last week
KB Front Rack Walking Lunges - 4 x 10 steps
Cossack Squats - 4 x 10 alternating ( hold goblet or front racked )
BarBell Hip Thrusters - 4 x 6



0 Comments

The PBT Cycle - Week 1

7/30/2023

0 Comments

 
This week we are focusing on strength and full extension in our lifts.
*NEW* -  New Warmup Routines, Peer Pairs and Timed Segments!
Percentages are from your Heaviest Lift. 

MONDAY


Weightlifting (and warmups):

Snatch Warmup

Snatch Primer
- Muscle Snatch from Power Position + OverHead Squat -
3 x ( 1 + 1 ) @ 40% 

Snatch 
3 x 1 @ 72% (15 minutes)

Clean and Jerk Warmup

Clean Primer - Muscle Clean from Hip + Front Squat
3 x ( 1 + 1 ) @ 40% 

Clean and Jerk - No Hook, No Foot  (NHNF) Clean + Paused Jerk
5 x (1 + 1 )@ 65% (15 minutes)

Snatch Grip Pull 
3 x 1 @94%

Strength:
Back Squat- 1 x 10 @ 60%
                             1 x 8 @ 70%
                             1 x 6 @ 75%
                             1 x 4 @ 80%

Accessories:

Rear Foot Elevated Split Squat - 4 x 8 /leg (with 2 Fr. Racked KBs) @ moderate weight
Suitcase Carry - 4 x 20 steps each hand @ moderate weight
Single Leg RDLs - 3 x 10 /leg @ moderate weight


WEDNESDAY

Weightlifting ( and warmups):

Snatch Warmup

Snatch Primer - Snatch Pull w/ a pause at the Shrug + Hang Snatch from above the knee
3 x ( 1 + 1 ) @ 40%

Snatch - NHNF Snatch + N F Hang Snatch from above the Knee
3 x ( 2 + 1 ) @ 54%

Clean  Warmup

Clean Primer - Clean Pull w/ pause at the shrug + Hang Clean from above the Knee
3 x ( 1 + 1 ) @ 40%

Clean and Jerk - Hang Clean from above the Knee + Paused Jerk + Jerk
4 x ( 1 + 1 + 1 ) @ 68% 

Clean Pull
4 x 1 @ 94%

Strength:

Back Squat - 1 x 10 @ 60%
                              1 x 8 @ 65%
                               1 x 8 @ 70%
                               1 x 8 @ 75%

Accessories:
Side Plank Banded Row - 4 x 10
Weighted GHD Back Extensions - 3 x 12 @ mod. wt.
Banded Goblet Squat - 4 x 12 @ mod. wt.


FRIDAY

Weightlifting ( and Warmups) :

Snatch Warmup


Snatch Primer- Snatch Pull to Sternum 
3 x 3 @ 40%

Snatch- Hang Power Snatch from above the Knee
3 x 1 @56%

Clean and Jerk Warmup

Clean Primer- Clean Pull to bottom of sternum
3 x 3 @ 40%

Clean and Jerk - Hang Power Clean from above the Knee + Paused Jerk + Jerk
3 x (1 + 1 + 1 ) @ 60%

Clean Pull
3 x 1 @94%

Strict Press
4 x 1 @ 70%

Strength:

Front Squat-1 x 10 @60%
                             1 x 8 @ 70%
                             1 x 6 @ 75%
                              1 x 4 @ 80%

Accessories:
​

Front Rack KB Walking Lunges -4 x 12steps @ mod. wt.
Weighted Cossack Squats - 4 x 12 alternating sides @ mod. wt.
BarBell Hip Thrusters on Bench - 4 x 6 @ mod. wt.







0 Comments

BLOCK Cycle - Week 8

7/24/2023

0 Comments

 
 Blocks - NONE!! Work from the floor.
Intensity - Working sets at 95-100%

MONDAY

Warmup:

Line Dynamic
Mobility
Bar Bell Warmup

Weightlifting:


Muscle Snatch

3 x 1

Power Snatch
3 x 1

Snatch Pull - (goal is to stay over the bar as long as possible)
3 x 1

Strength:

Back Squat
3 x 1

Accessories:

Sn. Grip Push Press - 3 x 6 @ bar to light!

Sn. Grip Paused @ Knee Dead Lift - 3 x :30

KB Circles - 3 x 10/ side
KB Chops - 3 x 4/side


WEDNESDAY

Warmup:

Line Dynamic
Mobility
Bar Bell Warmup

Weightlifting:


Muscle Clean
3 x 1

Power Clean
3 x 1

Clean Pull - ( stay over the bar as long as possible)
3 x 1

Strength:

Front Squat
3 x 1

Accessories:

Cl. Grip Push Press - 3 x 8 @ bar to light

Pull Ups - 3 x 8-10

Sun Risers/ Turkish Sit ups - 3 x 10


FRIDAY

Warmup:

Line Dynamic
Mobility
Barbell Warmup

Weightlifting:

Snatch Primer- Tall Snatch
3 x 2 @ bar only

Snatch
3 x 1 @95-100%

Jerk Primer - Tall Jerk
3 x 2 @ bar only

Clean and Jerk
3 x (1 + 1) @ 95-100%

Strength:

Over Head Squat
3 x 2 @ Build from last week

Accessories:

Slow Eccentric Lat Pulldowns - 3 x 15

Turkish Get Ups -3 x 3 each side

Farmer's Carry w/ Slow High Knee Steps
- 3 x 25'





0 Comments
<<Previous

    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, Cathy Ton and Crys Aprill

    Archives

    September 2023
    August 2023
    July 2023
    June 2023
    May 2023
    April 2023
    March 2023
    February 2023
    January 2023
    December 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013

    Categories

    All

    RSS Feed

Thanks for visiting! See you at the Gym!


Online Store
​Privacy Policy
​Cancellation
​Code of Conduct
​
Training Agreement
© 2023 JM Fitness LLC