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  • Home
  • About
    • About CrossFit NOLA
    • Classes >
      • Out of Town Visitors
      • Classes Offered
      • Schedule
    • Pricing
    • NOLA Barbell Club
    • Gym Rules
    • Nutrition
    • Testimonials
  • 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
  • Schedule / Class Sign In
    • Class Sign In
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  • Free Class Sign Up
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  • WWX Scores

Week 2

1/29/2018

0 Comments

 

Day 1

  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. OHS with 10 second negative
      1. 5 x 3
    3. Snatch grip shoulder press
      1. 5 x 3
  2. Hang Snatch from Knee + OHS
    1. Light x 2 + 2 x 2
    2. Add weight x 2 + 1 x 4
  3. Snatch RDL
    1. 80 - 90% x 3 x 3
  4. Auxiliary Work
    1. Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
      1. 5 x 3
      2. ssw/15 back extensions

Day 2

  1. Back Squat
    1. 70% x 5
    2. 75% x 5
    3. 85% x 5 x 2
  2. Power Jerk
    1. Moderate - Heavy x 5 x 3
  3. Auxiliary
    1. 30m Heavy DB Farmer’s Carry x 3
    2. Accumulate 90s in hollow hold

Day 3

  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Thruster with 10 second negative
      1. 5 x 3
    3. Muscle Clean
      1. 5 x 3
  2. Hang Clean + FS
    1. Light x 2 + 2 x 2
    2. Add weight x 1+2 x 4
  3. Clean Pull
    1. 80 -90 % x 3 x 3
  4. Auxiliary Work
    1. Wtd. Dips, Strict Dips or Band Assisted Strict Dips
      1. 5 x 3
      2. ssw/15 GHD Sit ups or sit ups

Day 4

  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Muscle Snatch
      1. 5 x 3
    3. Pressing Snatch Balance
      1. 5 x 3
      2. https://www.youtube.com/watch?v=50c9WSYehWQ
  2. Power Snatch from knee   
    1. Light - Moderate 5 x 4
  3. Power Clean from knee
    1. Light - Moderate 5 x 4
  4. Auxiliary
    1. Accumulate 90s hang from pull up bar
    2. Accumulate 90s Weighted reverse plank or unweighted reverse plank
      1. https://scontent-dft4-1.xx.fbcdn.net/v/t1.0-9/10264974_687301784665208_2513688604347909170_n.jpg?oh=a676c1c870320008233339547cb9bd11&oe=5AEADCA2

Day 5

  1. Warm Up  (after general warm up)
    1. PVC or Bar
    2. Power Snatch + OHS
      1. 3+3 x 4
  2. Snatch from mid Blocks
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean and Jerk from mid Blocks
    1. Light x 2+2 x 2
    2. Add Weight x 2 + 1 x 3
  4. Front Squat
    1. 70% x 3
    2. 75% x 3
    3. 85% x 3 x 2

0 Comments

Week 1

1/23/2018

0 Comments

 

  Day 1

  • Snatch Stiff legged RDL

                     5 x 3

  • Snatch from Hip + Snatch from Knee + Snatch from mid shin

                     2 + 2 + 2 x 4

  • Snatch Pull + Snatch with Pause @ High Thigh

                  Light x 2 + 2 x 2
                Add weight x 2 + 1 x 4

  • Snatch Pull

                80 - 90% x 3 x 3

  • Auxiliary Work

           Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
                   5 x 3     SuperSet w/15 back extensions

Day 2

  • Back Squat

             65% x 5
            75% x 5
           80% x 5 x 2

  • Push Press

            Moderate - Heavy x 5 x 3

  • Auxiliary

              30m Heavy DB Farmer’s Carry x 3
             Accumulate 90s in hollow hold

Day 3

  • Stiff legged RDL

              5 x 3

  • Clean from Hip + Clean from Knee + Clean from mid shin

           2 + 2 + u2 x 4

  • Clean Pull + Clean with Pause @ Mid Shin

           Light x 2 + 2 x 2
          Add weight x 2 + 1 x 4

  • Clean DL

          100 - 110% x 3 x 3

  • Auxiliary Work

           Wtd. Dips, Strict Dips or Band Assisted Strict Dips
               5 x 3 Superset w/15 GHD Sit ups or sit ups

Day 4

  • Muscle Snatch

          5 x 3

  • Snatch Balance

          5 x 3

  • Power Snatch from Hip

          Light - Moderate 5 x 4

  • Power Clean from Hip

           Light - Moderate 5 x 4

  • Auxiliary

           Accumulate 90s hang from pull up bar
          Accumulate 90s Weighted reverse plank or unweighted reverse plank
https://scontent-dft4-1.xx.fbcdn.net/v/t1.0-9/10264974_687301784665208_2513688604347909170_n.jpg?oh=a676c1c870320008233339547cb9bd11&oe=5AEADCA2

Day 5

  • Power Snatch + OHS

           3+3 x 4

  • Snatch from Low Blocks

           Light x 2 x 2
          Add Weight x 1 x 5

  • Clean and Jerk from Low Blocks

           Light x 2+2 x 2
           Add Weight x 2 + 1 x 3

  • Front Squat

           65% x 3
           75% x 3
           80% x 3 x 2




0 Comments

Week 1

1/23/2018

0 Comments

 

Day 1

  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Snatch Stiff legged RDL
      1. 5 x 3
    3. Snatch from Hip + Snatch from Knee + Snatch from mid shin
      1. 2 + 2 + 2 x 4
  2. Snatch Pull + Snatch with Pause @ High Thigh
    1. Light x 2 + 2 x 2
    2. Add weight x 2 + 1 x 4
  3. Snatch Pull
    1. 80 - 90% x 3 x 3
  4. Auxiliary Work
    1. Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
      1. 5 x 3
      2. ssw/15 back extensions

Day 2

  1. Back Squat
    1. 65% x 5
    2. 75% x 5
    3. 80% x 5 x 2
  2. Push Press
    1. Moderate - Heavy x 5 x 3
  3. Auxiliary
    1. 30m Heavy DB Farmer’s Carry x 3
    2. Accumulate 90s in hollow hold

Day 3

  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Stiff legged RDL
      1. 5 x 3
    3. Clean from Hip + Clean from Knee + Clean from mid shin
      1. 2 + 2 + u2 x 4
  2. Clean Pull + Clean with Pause @ Mid Shin
    1. Light x 2 + 2 x 2
    2. Add weight x 2 + 1 x 4
  3. Clean DL
    1. 100 - 110% x 3 x 3
  4. Auxiliary Work
    1. Wtd. Dips, Strict Dips or Band Assisted Strict Dips
      1. 5 x 3
      2. ssw/15 GHD Sit ups or sit ups

Day 4

  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Muscle Snatch
      1. 5 x 3
    3. Snatch Balance
      1. 5 x 3
  2. Power Snatch from Hip    
    1. Light - Moderate 5 x 4
  3. Power Clean from Hip
    1. Light - Moderate 5 x 4
  4. Auxiliary
    1. Accumulate 90s hang from pull up bar
    2. Accumulate 90s Weighted reverse plank or unweighted reverse plank
      1. https://scontent-dft4-1.xx.fbcdn.net/v/t1.0-9/10264974_687301784665208_2513688604347909170_n.jpg?oh=a676c1c870320008233339547cb9bd11&oe=5AEADCA2

Day 5

  1. Warm Up  (after general warm up)
    1. PVC or Bar
    2. Power Snatch + OHS
      1. 3+3 x 4
  2. Snatch from Low Blocks
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean and Jerk from Low Blocks
    1. Light x 2+2 x 2
    2. Add Weight x 2 + 1 x 3
  4. Front Squat
    1. 65% x 3
    2. 75% x 3
    3. 80% x 3 x 2

0 Comments

Week 9

1/15/2018

0 Comments

 

Day 1

  • Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
  • Power Snatch  
    • 60% x 1 x 3
    • 70%x 1 x 4
  • Clean and Jerk
    • Up to 90%
  • Back Squat
    • 80% x 1 x 3

Day 2

  • Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
  • Snatch
    • Up to 90%
  • Power Clean  + Jerk
    • 60% x 1+2 x 3
    • 70%x 1+1 x 4
  • Front Squat
    • 85%x1x3

Day 3

  • Mobilize shoulders and pecs (rec: weighted dislocates)
  • Snatch
    • Meet Warm Up or 1RM if not doing meet
  • Clean and Jerk
    • Meet Warm Up or 1RM if not doing meet

0 Comments

Week 8

1/8/2018

0 Comments

 
  • Day 1
    • W/U: empty bar or light weight, after gen warmup and bar warmup
      • 3x5 Sn from Hip
      • 3x5 SnDL
        • no hook grip, no straps
        • 3 second negative
    • Power Snatch
      • 60-80% of 1RM Snatch x 1 x 6
    • Back Squat
      • work to new 1RM
  • Day 2
    • W/U: empty bar or light weight, after gen warmup and bar warmup
      • 3x5 clean from hip
      • 3x5 jerk grip OHS
        • 3 second descent
        • 3 second pause at bottom
    • Power Clean + Power Jerk
      • 60-80% of 1RM Snatch x 1+1 x 6
    • Push Press
      • 2 x 3
  • Day 3
    • Snatch
      • Work to Meet Opener
    • Clean and Jerk
      • Work to Meet Opener
    • FS
      • Clean max x 1 x 3


0 Comments

Week 7

1/2/2018

0 Comments

 
  • Day 1
    • W/U: empty bar or light weight, after gen warmup and bar warmup
      • 3x5 Sn from below knee
      • 3x5 SnDL to power position, slow negative
    • Sn w/pause @ mid shin
      • 3x2 light
      • 2x2 mod
      • 1x4 add weight
    • Back Squat
      • 70% x 3 x 4
  • Day 2
    • W/U: empty bar or light weight, after gen warmup and bar warmup
      • 3x5 clean from below knee knee
      • 3x5 jerk balances
    • Clean w/pause @mid shin+Paused Jerk
      • 2x2 light
      • 1x2 moderate weight
      • 1x3 add weight
    • Push Press
      • 3 x 3
  • Day 3
    • Snatch
      • 3x1 light
      • 2x2 moderate
      • 1x4 add weight
    • Clean and Jerk
      • 2x1 light
      • 2x2 moderate
      • 1x3 add weight
    • Front Squat
      • 70% x 2 x 4

0 Comments

    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 Demian Reed, with assistance from Jason Bourgeois

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