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  • Home
  • Classes
    • Out of Town Visitors
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  • 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
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    • Olympic Weightlifting
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Week 3 of 8 - New Cycle for 2021

1/17/2021

0 Comments

 
Monday

Skill
Snatch
3@70%
3@75%
3@80%
3RM


Snatch Power Jerk from behind the neck on the rack
3@70%
3@75%
3@80%
3RM


SN Pull Deficit
3x4@100%

SN RDL - build from last week
3x5

Strength
7/13 Squat cycle - wk 3 day 1 
5x4/8@67.5%

Accessory
Weighted Pullups
5x8

GHD Situps - weighted 
4x12

Wednesday

Skill
Clean & Jerk

3(2+2)@70%
3(2+1)@75%
3(1+1)@80%
3RM


Push Press
2x5@70%
5@75%
5RM


CL Pull Deficit
3x4@100%

Strength

Banded CL Deadlift
4x4@80
1x2@90
1x2@100
1x8+@80

Accessory

DB Strict Press
4x8

Bent over DB Row
4x10

Friday

Skill
SN + OHS

Build up to a 1+1RM

Clean & Jerk
Build up to a 1+2 or 2+1RM

Floating Snatch Pull
**deadlift to below knee, pause, then pull from that position**
2x5@80%
5@85%
2x5@90%


Strength
7/13 Squat cycle - wk 3 day 2
5x4/8@63.45%


Accessory

Weighted Good Morning
3x5

DB Lateral Raises
5x8

Homework

Skill
Power Snatch

3x70%
3@75%
3@80%
3RM


OHS
3@70%
3@75%
3RM


Snatch Push Press from the rack
5@70%
5@75%
2x5@80%

Strength
SN High Block Pull *below the knee*
3x5@87.5%

Banded SN Deadlift
5x5@80%


Accessory

Weighted Dips
5x8

Weighted Back Extensions
5x8
0 Comments

Week 2 of 8 - New Cycle for 2021

1/10/2021

0 Comments

 
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
0 Comments

Week 1 of 8 - New Cycle for 2021

1/4/2021

0 Comments

 
Day 1

Skill

Snatch
3@70%
5x3@75%

Snatch Power Jerk from behind the neck on the rack
3@70%
5x3@75%

SN Pull Deficit
4x5@90%

SN RDL
3x5

Strength
7/13 Squat cycle - wk 1 day 1

4x7/13@58.5%

Accessory
Weighted Pullups
4x8

GHD Situps - weighted 
4x10

Day 2

Skill
Clean& Jerk

3(2+2)@70%
5x3(2+1)@75%


Push Press
5x5@70%

CL Pull Deficit
4x5@90%

Strength
Banded CL Deadlift
4x4@70%
2x2@80%
1x8+@70%


Accessory
Tall Box Jumps
4x8

DB Row
4x10

Homework 1


Skill
Power Snatch

3x70%
5x3@75%


OHS
5x3@70%

Snatch Push Press from the rack
5x5@70%

Strength
SN High Block Pull *below the knee*

2x4@85%

Banded SN Deadlift
3x8@75%

Accessory
Weighted Dips
4x8

Weighted Back Extensions
4x8

Homework 2

Skill
​
SN + OHS
Build up to a 1+1RM

Clean & Jerk
Build up to a 1+2 or 2+1RM

Floating Snatch Pull
**deadlift to below knee, pause, then pull from that position**
4x5@80%


Strength
7/13 Squat cycle - wk 1 day 2

4x7/13@55%

Accessory
Weighted Good Morning

3x5

DB Lateral Row
4x8 
0 Comments

Week 9 of 9 deload

10/11/2020

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Week 9 10/12

Day 1

TRAINING

1: Snatch Push Press+ Pause OHS: (3+3) x 4 sets 

2: 3 Pos Snatch (High Hang, Mid Knee, Floor): (1+1+1) x 5 working sets. 

3: Back Squat: 8x3 Pick a weight and hit for all 8 sets. 

THEN

3 Sets: 

DB Death March: 20 steps

Barbell Hip Bridges w/ resistance band around knees x 10

Planks on Boxes with weight hanging from hips x 60 sec


Day 2

TRAINING

1: Push Press + Push Jerk: (2+1) x 4. 

2: Halting Clean Deadlift to Mid Knee + Clean: (2+1)x3, (1+1)x2. Move up in weight each set. 

3: Clean Pulls: 5x3 @ 90-95% of best clean

THEN

3 Sets: 

Strict Chin Ups x 10

DB Russian Step Ups x 10 each leg

Kb Side Bend x 20 each side

Day 3

TRAINING
1: Pause Snatch Balance: 5x2  Pause for 3 seconds at the bottom. 
2: Snatch: 2x3, 2x2,2x1. Move up in weight but stay light-ISH to work on shrugging under FAST. 
3: Front Squat: 2x5,2x4,1x3. Move up in weight each set. 
THEN
3 Sets:
Hollow Holds or Tuck Holds: Accumulate 60 seconds each set.  
Reverse Hypers x 15
Tall Box Jumps x 5


Day 4

TRAINING
 
Heavy snatch FOR THE DAY
Heavy clean and jerk FOR THE DAY
Front Squat FOR THE DAY
THEN
Three Sets Of:
Bulgarian split squats x 10 each leg
Strict Toes To Bar x 12
Supinated Grip Bent Over Barbell Row (pull to hip!) x 10


Day 5

TRAINING
1: Tall Jerk + press in jerk split stance: (3+3)x3.
2: Dip+ Dip+ Pause Jerk: (1+1+1) x 3. Pause in the jerk for 3 seconds to make sure your footwork is locked in. If you need to make chalk marks for your feet, feel free to do so. 
3: clean+Push Jerk+Jerk: (1+1+1)x 3 working sets 
4: Snatch pull: 3x5 @ 90% of best snatch
THEN
3 Sets:
Weighted sit ups x 15
Side planks x 60 sec each side
1 arm dumbbell press while holding other arm overhead x 10 each arm. 

​
0 Comments

Week 8 of 9

10/4/2020

0 Comments

 
Week 8 10/5

Day 1

MOVEMENT PREP
3 sets:
KB sumo jumping squats x10. 
Banded Face Pulls x 20
Bird Dogs x 10 each side (hold two second at the top)
TRAINING
Snatch Push Press + Pause OHS: (2+1) x 3 working sets. 
Snatch Balance: 3,2,2,1,1,1. Work up to a medium, heavy single for the day. 
Snatch Deadlift + Snatch: (1+1) x 3 sets.
Snatch: 3 singles. Pick one weight that is medium load and work consistency between the three reps.
Front Squat: 5,4,3,2,1


Day 2

MOVEMENT PREP
3 sets: 
Box jumps with empty bar on back x 5. 
Side plank hip lifts x 20 each side. 
Sand bag bear hug squat x 10. 
TRAINING
Power Snatch + Snatch (1+1) x 3 working sets. 
Power Clean + Push Jerk +jerk: (1+1+1) x 3 working sets. 
Banded or chain or tempo Back Squats: 5x3. If you don’t have bands or chains, do 3 second descent, 3 second pause in bottom and four second ascent.
Day 3

 MOVEMENT PREP
3 sets:
Single arm KB waiter carry Reverse lunge x 7 each leg
Single arm KB OHS x 5 each side.
Single Arm Kb Flutter Kick x 20 seconds each side (Hold Kb Overhead while flutter kicking). 
TRAINING
Push Press: 5,4,3,5,4,3
Clean Deadlift + Clean + Jerk (1+1+1) x 3 sets
Clean and Jerk: 3 singles. 
Clean Deadlifts Standing on 2” Riser: 3x3. Heavy, but maintain form!


Day 4

TRAINING
Snatch: Work up to a heavy single for the day. 
Clean and jerk: Work up to a heavy single for the day. 
Front Squat: Work up to a heavy double for the day.


Day 5

MOVEMENT PREP
3 sets: 
Sand bag hold wall sit x 30 seconds.
KB front rack walk x 200ft. 
1 OHS + 1 Zotts Press x 5 reps (Light Barbell)
TRAINING
Muscle Snatch: 3,2,2,1,1. 
Snatch Balance: 3, 2, 2, 1, 1
Jerk Dip + Jerk: (2+ 1) x 3 working sets. Work up to a medium, heavy weight. 
Snatch from Blocks (bar should be right above the knee): 3,3,2,2,1,1. 
Snatch Deadlift: 3x3 @ 105% of best snatch

​
0 Comments

Week 7 of 9

9/27/2020

0 Comments

 
Week 7 9/28

Day 1

MOVEMENT PREP 

3 sets:

Goblet Hold Reverse lunge +!Lateral Lunge x (5+5) each leg. 

Face Down DB Row on Bench x 10 

Banded Weighted (barbell) Glute Bridge x 10 (hold one second at the top) (start with back on bench)

TRAINING

1: Snatch Push Press + Pause OHS: (5+1) x 3 working sets. 

2: Snatch Balance: Work up to a heavy double for the day. 

3: Snatch Deadlift + Below The Knee Snatch + Snatch: (1+1+1) x 3 sets.

4: Snatch Deadlift + Snatch: (1+1) x 3 sets.

5: In The Hole Front Squat: 4x3. Work up to a challenging set.

*in between sets perform 3 tall box jumps.


Day 2

MOVEMENT PREP
3 sets: 
5 ascending Box Jumps (make it one to two inches taller each jump)
Rotational banded twists x 10 each side. 
Jack Knives (crunch ups) x 20
TRAINING
1: Power Snatch + Snatch (1+1) x 4 working sets. 
2: Power Clean + Clean+ Push Jerk: (1+1+1) x 3 working sets. 

Day 3

MOVEMENT PREP
 
3 sets:
Kb Reverse lunge into box Step Up x 5 each leg (hold kbs at side)
Single Arm Cross Over Body Ring Rows x 6 each arm (Pause at the top and bottom for two seconds)
2 Arm KB Weighted Sit Ups x 10
TRAINING
1: Push Press: 3x5. On last rep of each set, hold overhead for twenty seconds. 
2: 3 position clean (hang, below knee, floor)+jerk: 5 working sets 
3: Clean Deadlifts Standing on 2” Riser: 4x3. No Straps and No Mixed grip! Try and go heavier than last week.

4: Pause Back Squat + Back squat : 4x (1+2)


Day 4

TRAINING
Snatch: Work up to a heavy single for the day. 
Clean and jerk: Work up to a heavy single for the day. 
Front Squat: Work up to a heavy triple for the day.


Day 5

MOVEMENT PREP
3 sets:
Kb Front Rack Wall sit March x 30 steps.
Banded Pull Apart (Palms up) x 10
Banded Pull Apart (palms down) x 10
1 OHS + 1 Zotts Press x 5 reps (Light Barbell)
TRAINING
1: Muscle Snatch: 3,3,2,2,1,1,1
2: Snatch Balance: 3, 3, 2, 2, 1, 1
3: Pause Jerk Dip + Jerk Dip + Jerk: (1+1+1) x 5 working sets. Work up to a heavy for the day. 
4: Snatch from Blocks (bar should be right above the knee): 3x2, 3x1. Work up to a heavy single. 
4: Snatch Deadlift: 3x3 @ 105% of best snatch

​
0 Comments

Week 6 of 9

9/20/2020

0 Comments

 
Week 6 9/21

Day 1

MOVEMENT PREP 
3 sets:

Goblet hold lateral lunge x 8 each side. 

Single Arm DB Bench Press in Hollow holds x 10 each arm

Weighted Barbell Glute Bridge x 10. Heavy. 

TRAINING 

1: Snatch Push Press + OHS + Snatch Balance (3+1+1)x 3

2: Pause Snatch Balance: Work up to a heavy double for the day. 

3: Snatch Deadlift to mid thigh (pause for three seconds) + Snatch High Pull + Snatch: (1+1+1) x 3

4: Snatch High Pull + Snatch: (1+1) x 2

5: Snatch: 3 singles

6: In The Hole Front Squat + Pause Front Squat + Front Squat: (1+1+1) x 4 sets. Work up to a challenging set.

*in between sets perform 30 sec weighted plank.


Day 2

MOVEMENT PREP
Single Leg Box Jump x 6 each leg. 
Rotational Med Ball Throw  x 10 each side. 
KB Flutter Kicks x 30 seconds. Hold two kettle bells and do flutter kicks. 
TRAINING
1: Power Snatch x 3 reps x 5 sets. (2”,4”,6”.)  Land each rep a little lower. 
2: Power Clean + Push Jerk: (2+1) x 3 sets, (1+1) x 2 sets. 

Day 3

MOVEMENT PERP
sets:
Double Kb Front Rack Russian Step Ups x 6 each leg
Chinese Row x 10. Pause at the top for two seconds.
2 Arm KB Weighted Sit Up+ Press: (1+1) x 7.
TRAINING
1: Push Press + Push Jerk (1+1) x 5: Work up to a heavy set.
2: Clean Deadlift to mid knee (pause for three seconds)+ Clean Pull + Clean+ Jerk: (1+1+1+1) x 3 sets
3: Clean Pull + Clean + Jerk (1+1+1) x 2 sets. 
4: Clean Pull From 1 inch off floor (once the bar leaves the ground, it cannot touch the floor again until set is over): 4x3
5: Banded Back Squats: 5x5. 
 
Day 4
TRAINING
Snatch: Work up to a heavy single for the day. 
Clean and jerk: Work up to a heavy single for the day. 
Front Squat: Work up to a heavy triple for the day.
 
Day 5
MOVEMENT PREP 
3 sets: 
Wall sit DB Strict Press x 10
Banded Pull Apart (Palms up)
1 OHS + 1 Zotts Press x 5 reps (PVC Pipe)
TRAINING
1: Pause Snatch Balance + Snatch Balance: (2+1) x 3, (1+1) x 2. Work up to a challenging set. 
2: Jerk Dip + Jerk: (1+1) x 5 working sets. Work up to a heavy for the day. 
3: Cleans from Blocks (bar should be right above the knee): 5x2
4: Snatch Deadlift: 3x3 @ 105% of best snatch
 

​
0 Comments

Week 5 of 9

9/13/2020

0 Comments

 
Week 5 9/14

Day 1

MOVEMENT PREP
3 sets:
Single arm KB front rack Squats x 8 @ 3 seconds down, 3 second hold in the bottom. 
Single Arm ring plank x 20 sec each arm
Glute Bridge dual Kb alternating Floor Press x 8 each arm. 
TRAINING
1: Snatch Push Press + OHS + Snatch Push Press + Snatch Balance (1+1+1+1) x 4
2: Snatch Deadlift + Hang Power Snatch + Snatch (1+1+1) x 3
3: Snatch Deadlift + Snatch (1+1) x 2
4: Snatch: 3 singles
5: In The Hole Front Squats: 4x4 . Work on being super explosive out of the hole. 
*in between sets perform 30 sec side plank each side


Day 2

MOVEMENT PREP
3 sets: 
Single leg box jump x 5 
Single Leg crossover KB Deadlifts x 10 each leg
KB Flutter Kicks x 20 reps each arm. Hold kettle bell and do flutter kicks. 
3 position Power Snatch (hang, below the knee, floor): 4 working sets.
THEN
1: Power Clean + Push Jerk: (2+1) x 4 sets. 

Day 3

MOVEMENT PREP
3 sets:
Single arm kb suitcase hold Step Up x 8 each leg
Single Arm cross body Ring Rows x 10 each arm
KB Hollow hold x 30 seconds (lay on back and hold kettlebells above you while performing hollow hold)
TRAINING
1A: Push Press + Push Jerk (1+2) x 5.
1B: In between sets perform single arm dB press x 5 each arm. 
2: Clean Deadlift + Clean + Front Squat + Clean: (1+1+1+1) x 5 working sets. 
3: Clean Deadlifts + Clean pull from hang: (3+3) x 3 sets.

4:Tempo back squats : 4 x 5 (3 seconds down, 2 second up)


Day 4

TRAINING
Snatch: Work up to a heavy single for the day. 
Clean and jerk: Work up to a heavy single for the day. 
Front Squat: Work up to a heavy triple for the day.


Day 5

MOVEMENT PREP
3 sets: 
Double KB walking lunge x 14 steps. 
Banded Pull Apart (Palms up) x 15
1 OHS + 1 Zotts Press x 5 reps (PVC Pipe)
TRAINING
1: Pause Snatch Balance: 3,3,2,2,1,1. Work up to a challenging weight. Pause for two seconds in the bottom of each rep. 
2: Pause Rack Jerk (Once you recover your jerk, you’ll hold the bar overhead for 5 slow seconds before reracking the barbell): 5 working sets. I want you to pick a heavyish weight that you can hit for 5 singles. 
3: Pause Snatches from Blocks (bar should be right above the knee. Pause in receive for two seconds before standing): 5x2 
4: Snatch Deadlift: 3x3 @ 100% of best snatch

​
0 Comments

Week 4 of 9

9/6/2020

0 Comments

 
Week 4 9/7

Day 1

MOVEMENT PREP
3 sets:
Goblet Hold Lateral Lunge x 6 each leg. 
Banded Face Pulls x 20
Bird Dogs x 10 each side (hold two second at the top)
THEN
1: Snatch Push Press + Pause OHS: (2+1) x 3 working sets. 
2: Snatch Balance: 3,2,2,1,1,1. Work up to a medium single for the day. 
3: Snatch Deadlift + Snatch: (1+1) x 3 sets.
4: Snatch: (1+1) x 3 sets.
5: Front Squat: 5,4,3,2,1


Day 2

MOVEMENT PREP
3 sets: 
Single Leg Box Jumps x 6 each leg. 
Russian Twists x 20 
KB Jack Knives (crunch ups) x 10. Hold two kettle bells and do crunch ups.
TRAINING
1: Power Snatch + Snatch (1+1) x 3 working sets.
2: Power Clean + Push Jerk: (1+1) x 3 working sets. 

Day 3

MOVEMENT PREP
3 sets:
Single Arm KB Suitcase Reverse lunge x 7 each leg
Single Arm Cross Over Body Ring Rows x 6 each arm (Pause at the top and bottom for two seconds)
Single Arm Kb Flutter Kick x 20 seconds each side (Hold Kb Overhead while flutter kicking). 
TRAINING
1: Push Press: 5,4,3,2,1
2: Clean Deadlift + Clean + Jerk (1+1+1) x 3 sets
3: Clean and Jerk: 3 singles. 
4: Clean Deadlifts Standing on 2” Riser: 3x3.

5: Banded Back Squats: 5x3. 


Day 4

Snatch: Work up to a heavy single for the day. 
Clean and jerk: Work up to a heavy single for the day. 
Front Squat: Work up to a heavy double for the day.


Day 5

MOVEMENT PREP
3 sets: 
Db Press in Wall sit x 10
Banded Pull Apart (Palms up) x 15
1 OHS + 1 Zotts Press x 5 reps (Light Barbell)
TRAINING
1: Muscle Snatch: 3,2,2,1,1,
2: Snatch Balance: 3, 2, 2, 1, 1
3: Jerk Dip + Jerk: (1+1) x 3 working sets. Work up to a medium weight. 
4: Snatch from Blocks (bar should be right above the knee): 4x2. work technique!
5: Snatch Deadlift: 3x3 @ 105% of best snatch

​
0 Comments

Week 3

8/30/2020

0 Comments

 
Week 3 8/31

Day 1

MOVEMENT PREP
3 sets:
Goblet Hold Lateral Lunge x 8 each leg. 
Face Down DB Row on Bench x 10 
Banded Glute Bridge x 10 (hold one second at the top)
THEN
1: Snatch Push Press + Pause OHS: (3+2) x 3 working sets. 
2: Snatch Balance: Work up to a heavy double for the day. 
3: Snatch Deadlift + Below The Knee Snatch + Snatch: (1+1+1) x 3 sets.
4: Snatch Deadlift + Snatch: (1+1) x 3 sets.
5: In The Hole Front Squat + Pause Front Squat + Front Squat: (1+2+1) x 4. Work up to a challenging set.
*in between sets perform 30 sec hollow hold. 


Day 2

MOVEMENT PREP
3 sets: 
Single Leg Box Jumps x 6 each leg. 
Rotational Med Ball Throw x 10 each side. 
KB Jack Knives (crunch ups) x 10. Hold two kettle bells and do crunch ups. 
THEN
1: Power Snatch + Snatch (1+1) x 4 working sets. 
2: Power Clean + Push Jerk: (1+1) x 3 working sets. 
 




Day 3
MOVEMENT PREP
3 sets:
Kb Front Rack Reverse lunge into box Step Up x 5 each leg
Single Arm Cross Over Body Ring Rows x 6 each arm (Pause at the top and bottom for two seconds)
2 Arm KB Weighted Sit Ups x 10
THEN
1: Push Press: Work up to a heavy single and then take 75% of that and hit for 1 sets of 10. 
2: Clean Deadlift to mid Knee + Clean Deadlift to Mid Thigh + Clean + Front Squat + Jerk (1+1+1+1+1) x 3 sets
3: Clean Deadlift to mid knee + Clean Deadlift to Mid Thigh + Clean + Jerk (1+1+1+1) x 2 sets. 
4: Clean and Jerk: 3 singles. 
5: Clean Deadlifts Standing on 2” Riser: 4x4. No Straps and No Mixed grip! Try and go heavier than last week. 

6: 3: Banded Back Squats: 4x4. 


Day 4

1: Snatch: Work up to a heavy single for the day. 
2: Clean and jerk: Work up to a heavy single for the day. 
3: Front Squat: Work up to a heavy double for the day.


Day 5

MOVEMENT PREP
3 sets:
Kb Front Rack Wall sit March x 30 steps.
Banded Pull Apart (Palms up)
1 OHS + 1 Zotts Press x 5 reps (Light Barbell)
THEN
1: Muscle Snatch: 3,3,2,2,1,1,1
2: Snatch Balance: 3, 3, 2, 2, 1, 1
3: Jerk Dip + Jerk: (2+1) x 3 working sets, (1+1) x 2 working sets. Work up to a heavy for the day. 
4: Snatch from Blocks (bar should be right above the knee): 4x3
5: Snatch Deadlift: 3x3 @ 105% of best snatch

​
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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

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