CrossFit NOLA
  • Home
  • Classes
    • Out of Town Visitors
    • Classes Offered
    • Schedule
  • 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
    • CF NOLA Competitors
    • Olympic Weightlifting
    • CFNOLA Gymnastics
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Online Shirt Store
  • Events
  • Home
  • Classes
    • Out of Town Visitors
    • Classes Offered
    • Schedule
  • 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
    • CF NOLA Competitors
    • Olympic Weightlifting
    • CFNOLA Gymnastics
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Online Shirt Store
  • Events

Week 4 of 8 2021 Cycle

1/24/2021

0 Comments

 
Monday

Skill
Snatch

4x3@70%

Snatch Power Jerk from behind the neck on the rack
4x3@70%

SN Pull Deficit
3x3@85%

SN RDL - build from last week
2x5

Strength

7/13 Squat cycle - wk 4 day 1 
5x4/8@72%

Accessory

Weighted Pullups
5x5

Weighted Plank
5x1min

Wednesday


Skill
Clean & Jerk

4x3(2+2)@70%

Push Press
3x5@70%

CL Pull Deficit
3x3@85%

Strength

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

Accessory

Tall Box Jumps
4x8

DB Row
4x10

Friday

Skill
Snatch + OHS

Find 1RM

Clean & Jerk
2+1 or 1+2RM

Floating Clean Pull
**deadlift to below knee, pause, then pull from that position**
3x3@80%

Strength

7/13 Squat cycle - wk 4 day 2 
5x4/8@67.68%

Accessory
Seated Strict DB Press
4x10

Weighted GHD Situps
5x10

Homework

Skill
Power Snatch
4x3x70%

OHS
3x2@70%

SN Push Press from rack 
3x5@70%

SN High Block Pull *below the knee*
3x3@87.5%

Strength

Banded SN Deadlift
3x5@80%
1xAMRAP@85%

Accessory

DB Tricep Extensions
5x8

Seated Tall Box Jump
3x5
0 Comments

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

    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

    Archives

    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!