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  • 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
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  • Events

CWP - Week 3

1/28/2023

0 Comments

 
MONDAY

Warm up:
Line Dynamic
Mobility - Hips
BB warmup

Weightlifting:

Snatch Deadlift
1 x 1 @ 100% (of SN)
3 x 1 @ 90%
3 x 3 @ 85%

Power Snatch 
3 x 1 @90% or a heavy good form single (of Pwr Sn)
3 x 2 @ 85% 

Power Clean + Push Press (of Pwr Cl) 
3 x 1 @ 90% or a heavy good form single
3 x 3 @ 85%

Back Squat
5 x 3 @ 85%

Pull Ups 
5 x 10

Optional/Homework Accessories:


Z Press - 3 x 8
Leg Lifts - 3 x 10/leg
Biceps Curls 3 x 8/arm

WEDNESDAY

Warmup:
Line Dynamic
Mobility - Hips
BB Warmup

Weightlifting:

Power Clean and Power Jerk
5 x 2
@ 85% (of Pwr Cl)

Hang Snatch from the Knee
3 x 2
@ 85% 

Clean Pull 
5 x 3
@85%

Drop Snatch
5 x 2-3
@ work up to heavy  

Strict Press from the Rack
5 x 3 @ 85% (of Str. Press)

Optional/Homework Accessories:


Bottom Up Kettle Bell Carry with a Heavy Counterweight - 3 x 100' (switch hands each 50')
Lat Pull Downs 3 x 10
Banded Gator Bites 3 x 10 /leg
​

FRIDAY


Warmup:

Line Dynamic
Mobility - Hips
BB Warmup

Weightlifting:

Snatch
3 x 1 @ Hvy  good form single or 90%
3 x 1-2 @ 85%

Clean and Jerk
3 x 1 @ Hvy good form single or 90%
3 x 2 @85%

Jerk Recovery
5 x 3 @100% (Pwr. Jerk)

Front Squat
3 x 1 @90% +
3 x 2-3 @ 85%

Good Mornings
5 x 5
@ work to good form hvy

Optional /Homework Accessories:

Push Ups - 3 x 6-8
Sorenson Hold - 3 x :30 (:40, :50, +)
Hanging Knee Raises - 3 x 16 alt legs




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CWP - Week 2

1/20/2023

0 Comments

 
MONDAY

Warmup:


Line Dynamic
Mobility- T-Spine
BB Warmup

Weightlifting:

Snatch
3 x 1
@ 90%
3 x 2 @ 85%

Power Clean and Jerk
3 x 1 @90%
3 x 2 @ 85%

Snatch Pull
5 x 3
@ 100%

Front Squat
3 x 1
@90%

Triceps Pull Down
5 x 10
(red or blue band)

Optional Accessories:

Z Press - 3 x 8
Biceps Curls - 3 x 8/side
Leg Lift-Overs - 3 x 10 /leg


WEDNESDAY

Warm Up:

Line Dynamic
Mobility - T-Spine
BB Warmup

Weightlifting:

Back Squat
3 x 1
@90%
3 x 3 @ 85%

Clean
5 x 3
@ 85%

Hang Snatch
5 x 2-3 @ 85%

Deadlift
5 x 3
@ 85-100%

Dips
5 x 10

Optional Accessories:

Bottom up KB Carry w/ heavy counter weight - 3 x 100' (switch up hand each 50')
Lat Pull Down - 3 x 10 (red or blue band)
Banded Supine Gator Bites -3 x 10/side


FRIDAY

Warmup:

Backward Line Dynamic
Mobility - T-Spine
BB Warmup

Weightlifting:

Snatch
3 X 1 @ 90%
3 x 1-2 @ 85%

Clean and Jerk 
3 x 1 @ 90%
3 x 2 @ 85%

Clean Pull
5 x 3 @ 100%

Front Squat
3 x 1 @ 90%
3 x 3 @ 85%

Jerk Dip
3 x 3
@ 100% (of C&J)

Optional Accessories:

Push Ups - 3 x 6-8
Sorenson Hold - 3 x :30 (add time and or wt)
Hanging Leg Lifts - 3 x 16 (alt. legs)
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A Chinese Weightlifting Program (CWP) - Week 1

1/15/2023

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MONDAY

Warmup:
Line Dynamic
Mobility-Ankles
BB warmup

Weightlifting:

Muscle Snatch 
3 x 3
@ 70%

Push Press from Rack 
3 x
3 @ 70%

Front Squat 
3 x 3
@ 70%

Good Morning  
5 x 5
@ moderate

Optional Accessories:

Z Press - 3 x 8
Biceps Curl - 3 x 8/each arm
Leg Lift-Overs - 3 x 10/each leg


WEDNESDAY

Warmup:

Line Dynamic
Mobility - Ankle 
BB Warmup

Weightlifting:

Power Snatch -
3 x 3
@ 70%

Power Clean and Power Jerk -
3 x 2
@ 70%

Jerk Recovery (Split) - 
5 x 3
@ 80%
​
Sit-Ups 
5 x 10


Optional Accessories:

Bottom up KB Carry w/ heavy counterbalance - 3 x 100' (switch hands each 50')
Lat Pull Downs with slow eccentric - 3 x 10
Banded Supine Gator Bites - 3 x 10/each side


FRIDAY

Warmup:

Backwards Line Dynamic
Mobility -Ankle
BB warmup

Weightlifting:

Snatch
3 x 1 @90%
3 x 2 @ 85%

Clean and Jerk

3 x 1 @ 90%
3 x 2 @ 85%

Back Squat
3 x 1 @ 90%
3 x 3 @ 85%

Snatch Pull 
5 x 3
@ 85%

Triceps Pull Down
5 x 10 (red or blue band)

Optional Accessories:

Push Ups - 3 x 8
Sorenson Hold - 3 x :30 (:40, :50, :60, w/ wt)
Hanging Knee Raises - 3 x 16 (alt. Legs- no swinging!)

​  




0 Comments

A Mix and Max Week

1/8/2023

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MONDAY

Warmup:
Line Dynamic
Mobility
BB warmup

Weightlifting:

New Max Lifts!
Find your New Snatch Max

Find Your New Clean and Jerk Max

Accessories:

Bird Dog Rows -3 x 8/side
DB Bench Press 3 x 8
Wall Assisted Dead Bugs 3 x 20 (alt. legs)


WEDNESDAY

Warmup:
Line Dynamic
Mobility
BB warmup

Weightlifting:

Strict Press

Find your 1RM

Power Snatch  into  Overhead Squat (hold in Sn.  Power Position for 2-3 sec then squat)
5 x 2 @75% 

Power Clean into Front Squat (hold in Cl Power Position for 2-3 sec then squat)
5 x 2 @ 75%

Accessories:
Kneeling Arnolds - 3 x 8 
Bent over BB row - 3 x 8
Sorenson Hold - 3 x (:30, :40 or :50) 



FRIDAY

Warmup:
Backward Line Dynamic
Mobility for Squats

Weightlifting:

Back Squat Max 
Option 1- Find your 3RM (we can calculate your 1RM from your 3RM)

Option 2 - Find your 1 RM (please use a spotter for this option)

Alternating Split Jerk
5 x 4 -  light to 60%

Snatch Grip Overhead Push Press ( from behind the neck)
5 x 5 -  light 

Accessories:
Pull Ups - 3 x 8 (add weight if you like)
Rope walks - 3 x 2
3 Position  Plank Tabata - 2 x :20 Fr, :20 R,  :20 L










0 Comments

Back to Basics - Week 5

12/31/2022

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MONDAY 

Warmup:
Line Dynamic
Mobility
BB warm up

Weightlifting:
Find today's Snatch 1RM then:
3 x 2 @ 83%
4 x 1 @ 85%

Tall Snatch - from tip toes
​5 x 2 - light but add a tad from last week

3 Position Snatch Lift Off- to just below knee, to above the knee, to high hang
3 x (2 + 2 + 2) @ 95% of Sn

Strength:
Front Squat 
5 x 5
@ 85%

Accessories:
Bird Dog Rows - 3 x 8/side
DB Bench Press - 3 x 8
Wall Assisted Dead Bugs - 3 x 20 (alt. legs)


WEDNESDAY

Warmup:
Line Dynamic
Mobility
BB warmup

Weightlifting:
Find Today's Clean and Jerk 1 RM then:
3 x 2 @ 83%
4 x 1 @ 85% 

Tall Clean (from tip toes)
4 x 3 - light but add a tad from last week

Jerk Drive 
4 x 3 @ 95-100%

Strength:
Back Squat
5 x 5 @85%

Accessories:

Kneeling Arnolds - 3 x 8/side
Bent over BB rows - 3 x 8
Sorenson Hold - 3 x :60 ( :30 if new to this)


FRIDAY

Warmup:
Backwards Line
Mobility
BB warmup

Weightlifting:
3 Position Pause Power Snatch - pause below knee, just above knee and high hang
4 x 2 @ 75%

3 Position Pause Power Clean  - pause below knee, just above knee and high hang
4 x 2 @ 75%

Jerk from Blocks
Find your 1RM

Strength:
Overhead Squat
5 x 5 @83% 

Accessories:
Weighted Pull ups - 3 x 6
Pinched Plate Carry - 3 x 100'
Tabata 3 position Planks - 6 rounds of :20 on and :10 off
2 x :20 Fr, : 20 R,  : 20 L





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Back to Basics - Week 4

12/26/2022

0 Comments

 
 MONDAY

Warmup:

Line Dynamic
Mobility
BB Warmup

Weightlifting:

Find today's Snatch 1 RM then:
3 x 2  @ 80%
3 x 2  @ 83%

Tall Snatch - (from tip toes)
5 x 2 - very light

3 Position Snatch Lift Off -to knee to mid-thigh, to hip
3 x (2+2+2) @ 90-100% of Sn

Strength:

Front Squat 
5 x 5 @ 83%

Accessories:

Bird Dog Rows - 3 x 8/side
DB Bench Press - 3 x 8
Wall Assisted DeadBugs - 3 x 20 (alternating legs)



WEDNESDAY

Warmup:

Line Dynamic
Mobility
BB Warmup

Weightlifting:


Find Today's Clean and Jerk 1 RM then:

2 x 2@ 80%
3 x 2 @ 83%

Tall Clean (from tip toes)
4 x 3 @ light

Jerk Drive
4 x 3 @ 90-95% 

Strength:

Back Squat
5 x 5 @ 83%

Accessories:

Kneeling Arnolds 3 x 8
Bent Over BB rows 3 x 8
Sorenson Hold 3 x : 50


FRIDAY

Warmup:
Backwards Line Dynamic
Mobility
BB Warmup

Weightlifting:

​Pause Power Snatch - pause just below the knee, then pause at mid -thigh
4 x 2 @70%

Pause Power Clean - pause just below the knee, then pause at mid-thigh
4 x 2 @ 70%

Jerk from Blocks 
4 x 2 - build over sets

Strength:

Overhead Squat
5 x 5 @ 80%

Accessories:

Pull-Ups 3 x 8 (add wt. if you like)
Pinch Plate Carry- 3 x 100'
Tabata  3 Position Planks- 6 rounds of :20 on, :10 rest
2 x :20 Front, :20 R, :20 L







0 Comments

Back to Basics - Week 3

12/18/2022

0 Comments

 
MONDAY

Warmup:

Line Dynamic
Mobility
BB Warmup

Weightlifting:

Snatch-Find Today's 1RM then:
5 x 3 @80%

Muscle Snatch
3 x 3  light or add from last week

Snatch Lift Off - to knee, to mid-thigh 
4 x (1+1) @ 85-90%

Strength:

Front Squat
5 x 5 @80%

Accessories:

Bird Dog Row- 3 x 8

DB Bench Press 3 x 8

Wall Assisted Dead Bug 3 x 20 (alternating legs)


WEDNESDAY


Warmup:


Line Dynamic
Mobility
BB Warmup

Weightlifting:


Clean and Jerk- Find today's 1RM then:
3 x 3 @ 80%

Muscle Clean
3 x 3- light - 78%

Jerk Drive

4 x 3 @ 85-95%

Strength:

Back Squat
5 x 5 @ 80%

Accessories:

Heavy Kneeling Arnolds - 3 x 8/side

Bent Over BarBell Rows - 3 x 8

Sorenson Holds 3 x :45


FRIDAY

Warmup:

Line Dynamic Backwards
Mobility
BB warmup

Weightlifting:


3 Position Power Complexes- Bottom to top

Power Snatch from ground + Pwr Sn from knee + Pwr Sn from mid-thigh
3 x (1+1+1) @ 78%

Power Clean from ground + Pwr Cl from knee + Pwr Cl from mid-thigh
3 x (1+1+1) @ 78%

Jerk from Blocks
4 x 2 build to 90-95%

Strength:

Overhead Squat
5 x 5 @78%

Accessories:


Pull Ups - 3 x 8 (add wt if this is easy)

Pinch Plate Carry - 3 x 100'

Planks  - 6 round Tabata ( :20 on, :10 rest)
2 x :20 front plank, :20 R plank, :20 L plank 


 







0 Comments

Back to Basics - Week 2

12/12/2022

0 Comments

 

MONDAY

Warmup:

Line Dynamic
Mobility
BB warmup

Weightlifting:

Find today's Snatch 1RM then:
2 x 3 @ 78%
3 x 3 @ 80%

Muscle Snatch 
3 x 3
@ add a tad but stay light

Snatch Liftoff - quick lift, slow eccentric
Lift to Knee + Lift to Mid Thigh
3 x (1 + 1
) @80%

Strength :

Front Squat
5 x 5
@ 75%

Accessories:

Bird Dog Row - 3 x 8 

DB Bench Press - 3 x 8

Wall Assisted Dead Bugs - 3 x 20 alternating legs


WEDNESDAY

Warmup:

Line Dynamic
Mobility
BB warmup

Weightlifting:

Find today's Clean and Jerk 1 RM then-
2 x 3 @ 78%
3 x 3 @ 80%

Muscle Clean
3 x 3
@ 73%

Paused Jerk 
3 x 3
@ 73%

Strength:

Back Squat
5 x 5
@ 75%

Accessories:

Heavy Kneeling Arnold's - 3 x 8

Bent over BB Rows - 3 x 8

Sorenson Hold - 3 x :40 


FRIDAY

Warmup:

Line Dynamic Backwards
Mobility
BB warmup

Weightlifting:

3 Position Power Complexes- Bottom to Top

Power Snatch from the Floor + Pwr Sn from the knee + Pwr Sn from Mid Thigh
4 x (1+1+1)
@ 75%

Power Clean from the Floor + Pwr Cl from the Knee + Pwr Cl from Mid Thigh
4 x (1+1+1)
@ 75%

Jerk Drive
3 x 3
@ 80% 

Strength:

Over Head Squat
5 x 5
@ 75%

Accessories:

Pullups - 3 x 8 - add weight 

Turkish Getups - 3 x 3/side

Pinch Plate Carry - 3 x 100' ( 50' /side)



Back To Basics - Week 1

12/5/2022
​MONDAY


Warmup:

Line Dynamic
Mobility for Snatch
BB Warmup:
     Barski Snatches 3 x 3 -very light

Weightlifting:

Find a 1RM for today- if you fail, only attempt the lift one more time
then:
5 x 3 @ 75% of today's 1RM

Muscle Snatch 
3 x 3 @ very light

Snatch Lift Off -to the knee with a slow eccentric
3 x 5 @ 80% of Sn 

Strength:

Front Squat:
5x 5
@ last week's weight 

Accessories: 

Bird Dog Row - 3 x 8

DB Bench Press - 3 x 8

Wall Assisted DeadBug - 3 x 20 


WEDNESDAY

Warmup:

Line Dynamic
Mobility
BB warmup 

Weightlifting:

Find your 1RM CLEAN and JERK for the day - (only one retry after a fail)
then 
5 x 3 @75% of today's 1RM

Muscle Cleans 
5 x 3
- very light

Pause Jerks - 2 seconds in the bottom of the dip
5 x 3 @ 75% 

Strength:

Back Squat
5 x 5
- last week's weight

Accessories:

Heavy Kneeling Arnold's - 3 x 8

BB Bent Over Row - 3 x 8

GHD Sorenson Hold - 3 x :30 (add time if :30 is easy)


FRIDAY

Warmup:

Line Dynamic
Mobility 
BB warmup

Weightlifting:

3 Position Power Complexes- Bottom to Top


Power Snatch from the floor + Power Snatch from the Knee + Power Snatch from Mid-Thigh
             4 x (1+1+1)
@ 70%

Power Clean  from the Floor + Power Clean from the Knee + Power Clean from Mid Thigh
              4 x (1+1+1)
@ 70%

Tall Jerk at Eye Level
              4 x 3 - BB  / very light

Over Head Squat
              5 x 5
@ 70%

Accessories:

Pullups - 3 x 8 -wtd

Turkish Getups - 3 x 4 

Pinch Plate Carry - 50' x 3/side







Block Cycle -Week 5

11/28/2022
MONDAY

Warmup :

Line Dynamic 
Mobility for Snatch
BB warmup

Weightlifting:

Low Blocks - loaded BB should sit 2" above mid-shin
Snatch Pull + Snatch
3 x (1+1) @ 75-80%
4 x (1+1) @ 80-85%

No Dip Snatch Balance
3x5 @ 65- 75%

"Bobble" OHS
3 x 6 - add to the BB

Strength:

​Tempo Front Squat
5x5 - add from last session

Accessories:
Bird Dog Rows - 3x8/side
1/2 Kneeling DB Strict Press - 3x8/arm
Hollow Hold -3 x max hold (test with band)


WEDNESDAY

Warmup:

Line Dynamic
Mobility for Clean and Jerk
BB Warmup

Weightlifting:

Low Blocks - loaded BB should sit 2" above mid shin
Clean Pull + Clean
3 x (1+1) @ 75-80%
4 x (1+1) @ 80-85%

Tall Jerk
4 x 3
@ light

"Bobble" Strict Press
3 x 5
- add to the BB

Strength:

Tempo Back Squats
5 x 5 -add from the last Session

Accessories:

Heavy Arnold Press - 3 x 8/side

Bent Over BB Row - 3 x 8

Hip Flexor Raises 3 x 20


FRIDAY

Warm up:

Line Dynamic
Mobility
BB Warmup

Weightlifting:

3 Position Hang Power Snatch Complex
​Mid Thigh Hang Power Snatch + Below Knee Hang Power Snatch + Hover Power Snatch
4 x (1+1+1
) @ 75-80%

3 Position Hang Clean Power Clean Complex
Mid Thigh Hang Power Clean + Below the KNee Hang Power Clean + Hover Power Clean
4 x (1+1+1
) @ 75-80%

Snatch Deadlift - pause at the knee
3 x :30
pause at the knee

Accessories:

Wtd Good Mornings
- 3 x 4  - heavy
Lat Raises - 3 x 8 
GHD Sorensen Holds
3 x :30








​

11/21/22
​MONDAY

Warmup:
Coaches Choice

Weightlifting:
3 Position Power Snatch Complex -  focus on technique

Mid-Thigh Hang Power Snatch + At Knee Hang Power Snatch + Power Snatch

1 x (1+1+1) @70%
1 x (1+1+1) @ 75%
2 x (1+1+1) @ 80%

​'Bobble' OHS 
3 x 5 add from last week

Snatch Grip Deadlift- with pause at the knee
3 x :30

Strength:

Front Squat (normal speed) 
5 x 5 - use your last Tempo weight

Accessories:

Bent Over Rows -4 x 8

The McGill Big 3  - 3 x 


WEDNESDAY - No Oly Class

FRIDAY

Warmup:
Coaches Choice

Weightlifting:

3 Position Power Clean Complex - focus on technique

Mid-Thigh Hang Power Clean + At the Knee Hang Power Clean + Power Clean


1 x (1+1+1) @ 70%
1 x (1+1+1) @ 75%
2 x (1+1+1) @ 80%

'Bobble' Strict Press
3 x 5

Behind the Neck Split Jerk
5x 3 @ Moderate -Heavy building

Strength:

Back Squat - normal speed
5x5 @ last tempo weight

Accessories:

Heavy Bird Dog Rows 4 x 8/side

Wtd. Dips 4 x6








​MONDAY


Warmup:

Line Dynamic
Mobility for Snatch
BB warmup

Weightlifting:

Low Block Work - loaded Barbell should sit just below the knee
Snatch Pull + Snatch
3 x (2+2) @ 70-75%
4 x (2+2) @ 75-70%

Snatch Balance -no foot movement
5x2@ 70-80%

Offset Banded OHS
3x4/side @ light!

Strength:

Tempo Front Squat- 3, 2, 1
5x5  add a tad if you like

Accessories:
Rotational Halos 4x15

Strict Pullups 3x6-8

Wall Pressing Deadbugs 3x20


WEDNESDAY

Warmup:
Line Dynamic
Mobility for Clean and Jerk
BB warmup

Weightlifting:

Low Block Work- loaded BB should sit just below the knee

Clean Pull+ Clean
3 x (2+2) @ 70-75%
4 x (2+2) @ 75-80%

Split Jerk from Behind the Neck
4x 3 @ 75%-85%

Bobble Strict Press
3 x 5 @ Heavy

Strength:

Tempo Back Squat -  3, 2, 1
5x5 - add if you like

Accessories:
Heavy Kneeling Arnolds 3 x 8

Prone Barbell Rows 3 x 8 

Hip Flexor Raises 3 x 10 /leg


FRIDAY

Warmup:

Backwards Line Dynamic
General Mobility
BB warmup

Weightlifting:

Low Hang Power Snatch Complex:
Snatch Deadlift + Below the Knee Hang Snatch Pull + BtK Hang Power Snatch

3 x (1+ 1 + 2) @75-80%

​Low Hang Power Clean Complex:
Clean Deadlift + BtK Hang Clean Pull + BtK Hang Power Clean
3 x ( 1+ 1 + 2) @ 75-80%

Snatch Deadlift -  with hold at the knee
3 x :30 sec.

Accessories:

Kickstand RDLs 3x8/side

Lat Raises 3x8
​
Sorensen Hold 3x:30

Monday

Warmup:

Line Dynamic
Mobility for Snatch
BB Warmup


Weightlifting:
Blocks - Mid Blocks - above knee - 
Snatch High Pull + Snatch

3x(3+2)@60-65%
4x(3+2)@65-70%


Bobble OHS
3x6@ ( add from last week)

Snatch Grip Deadlift -with pause @ Knee
3x:30 sec. @ (add a tad from last week)


Strength:
Tempo Front Squat- 3, 2, 1
5x5 @ (add from last week)
​


Accessories:
SN Grip Bent Over Row
4x8

McGill Big 3

3 sets

Wednesday

Warmup:

Dynamic Line
Mobility for Clean and Jerk
BB warmup


Weightliftingl:
Blocks - Mid Blocks - above knee
Clean High Pull + Clean 

3x(3+2)@60-65%
4x(3+2)@70-75%


Tall Jerk
4x3@ light!

Bobble Strict Press
3x6 @ add to bobble or to BB


Strength:

Tempo Back Squat- 3,2,1
5x5 @ add from last week

Accessories:
Weighted Dips
4x6

Bird Dog Rows
4x8/side


GHD Situps
4x15


Friday

Warmup:

Backwards Line Dynamic
Mobility 
BB warmup


Skill:
Hang Power Snatch Complex- (hang is just above the knee)
 Snatch Dead Lift + Hang Snatch High Pull + Hang Power Snatch 

4x(1+2+2)@65-75%


Hang Power Clean Complex - (hang is just above the knee)
 Clean Deadlift + Hang Clean High pull + Hang Power Clean  

4x(1+2+2)@65-75%

Split Jerk Balance
4x4 @40-50%


Kickstand  Barbell RDLs
4x 8



Accessories:

Calf Raises/Tibialis Raises
4x15 per leg

Bulgarian Split Squats
4x10 per leg


Picture
0 Comments

Block Cycle - Week 2

10/31/2022

0 Comments

 
MONDAY

Warmup:

Line Dynamic
Mobility for Snatch
Barbell warmup

Weightlifting:

Mid-Thigh Block Snatch Work - loaded Barbell should sit @ mid-thigh 

Snatch High Pull w/ pause at top of extension + Snatch
3x(3+2)@60-65%
4x(3+2)@ 65-70%

'Bobble' OHS
 3x6 @ add from last week

Snatch Grip Deadlift - with pause @knee
3x :30 pause @ knee -  add a tad more weight from last week

Strength:

Tempo Back Squats- 3 down, 2 in bottom, 1 up
5x5 add from last week

Accessories:

Dips- 3x8

Bird Dog Dumbbell Row 3x 8/side 

Elevated Front Foot Split Squat 3x8/leg


WEDNESDAY

Warmup:

Line Dynamic
Mobility for Clean and Jerk
Barbell Warmup

Weightlifting:


Mid-Thigh Block Clean Work- loaded barbell should sit at mid-thigh

Clean High Pull with pause @ top of extension + Clean
3x (3+2) @ 60-65%
4x(3+2)@ 65-70%

Paused Split Jerk- 2 count in the dip
4x3 add a tad over last week's Paused Push Jerk

'Bobble' Strict Press
3x6 add to the bobble or the bar from last week

Strength:

Tempo Front Squat -3 down, 2 in the bottom, 1 up
5x5 @ add from last week

Accessories:

Bottom Up KB Arnold's -3x8/side

Banded Triceps Pulldown 3x 10

Heavy KB Knee raise Farmer's Carry 4x 25'


FRIDAY 


Warmup:

Line Dynamic-Backwards
Mobility
Barbell Warmup

Weightlifting:

Power Snatch Complex
Snatch Grip Deadlift + Mid-Thigh Hang High Pull +Mid-Thigh Hang Power Snatch 

4x (1+2+2) @ 70%

Power Clean Complex
Clean Grip Deadlift + Mid-Thigh Hang High Pull + Mid-thigh Hang Power Clean

4x (1+2+2) @ 70%

Split Jerk  Strict Press
3 x 4 @ 50-60% 

Strength:

OHS- Tempo -3,2,1
5x5@60-70%

Accessories:
 
Weighted Kickstand  RDLs- 3x8/leg

Banded Lat Pulldowns 3x10-15

Tibialis Raises 2 x 20



 












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BLOCK CYCLE - Week 1

10/23/2022

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MONDAY

Warmup:

Line Dynamic
Mobility for Snatch
Barbell warmup

Weightlifting:

High Snatch Pull with pause @ full extension + Snatch 
- from High Blocks ( 2 in. below hip crease)

3x (3+2) @ 60-65%
4x (3+2)@ 65-70%

Banded Bobble OHS
3x6@50- 60%

Snatch Grip Deadlift with pause at knee
3x:30 @ 65-75% of Snatch

Strength:

Tempo Back Squat-3 down, 2 in the bottom, 1 up
5x5 @ 70%

Accessories:
Push Ups 3x10

Upright Rows 3x8

GHD Situps 3x10



WEDNESDAY

Warmup:

Line Dynamic
Mobility for Clean and Jerk
Barbell Warmup 

Weightlifting:

High Clean Pull with pause at Full extension+ Clean + Jerk

-from High Blocks (2 in. below hip crease)
3x(3+2+1)@ 65%
4x (3+2+1)@ 70%

Banded Bobble Strict Press
3x6 light to moderate

Pause Push Jerk- 2 count in the dip
4x3 add from last week

Strength:

Tempo Front Squat
5x5 at 70%- (3 down, 2 in the bottom, 1 up)

Accessories:

Bottom up KB Arnolds 3x 8/side

Weighted Pull ups 4x6

Cathy Planks 4x 1:00


FRIDAY

Warmup:

Line Dynamic
Mobility for Hips-n-Shoulders
Barbell Warmup

Weightlifting:

High Hang Power Snatch Complex
Snatch Grip DL+ High Hang Snatch  High Pull+ High Hang Power Snatch

4 x (1+2+1)@ 70%

High Hang Power Clean Complex
Clean grip DL+ High Hang  Clean High Pull + High Hang Power Clean+ Jerk
4x( 1+2+1+1)

 Overhead Squat
5x5@ 60-70%

Weighted Good Mornings
5x5 moderate

Accessories:

DB Bench Press 3x8

Reverse Sled Pull 4x 100'

Wtd Calf Raises 3x10 each side




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