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  • 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 7

2/29/2016

0 Comments

 

Day 1

  • Warm Up
    • General Warm Up
    • Bar Work
      • focus on bar path from knee to power position
  • Mobility:
    • Accumulate 1 min in a narrow grip (i.e. clean grip) ohs
  • Snatch with 2 count Pause at Mid Thigh
    • this is a difficult drill, keep the weights light to ensure good positions, no more than 80%
    • light/warm up x 3 x 2
    • moderate x 2 x 2
    • add weight x 1 x 3
  • BS
    • 80% x 3 x 5

Day 2

  • Warm Up
    • General Warm Up
    • Bar Work
      • focus on elbows moving into rack position and staying in place for the jerk
  • Mobility:
    • Accumulate 10x 5 count thruster negatives (i.e. bar starts at the top and takes 5 seconds to reach to bottom of the squat)
  • Clean with pause @ mid thigh + Jerk w/2 count pause
    • this is a difficult drill, keep the weights light to ensure good positions, no more than 80%
    • light/warm up x 2+2 x 2
    • moderate x 1+2 x 2
    • add weight x 1+1 x 3
  • Back Extn
    • 4 sets of 10
    • super set with 5 weighted dips
      • hold a DB or WB b/w feet

Day 3

  • Warm Up
    • General Warm Up
    • Bar Work
  • Snatch with pause below knee
    • light/warm up x 2 x 2
    • moderate x 2
    • add weight x 1 x 3
  • Clean with pause below knee + Jerk
    • light/warm up x 1+2 x 2
    • moderate x 1+2
    • add weight x 1+1 x 3
  • FS
    • 80% x 2 x 6

0 Comments

Week 6

2/24/2016

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Day 1

  • Warm Up
    • General Warm Up
    • Bar Work
      • focus on bar path from floor to knee
  • Mobility:
    • Accumulate 2 mins in squat with heels touching
  • Snatch Pull + Snatch from below Knee
    • light/warm up x 1+3 x 2
    • moderate x 1+2 x 2
    • add weight x 1+1 x 3
  • BS
    • 75% x 5 x 3

Day 2

  • Warm Up
    • General Warm Up
    • Bar Work
      • focus on bar path to knee
  • Mobility:
    • Accumulate 2 mins in bottom of FS
    • work on high elbows
  • Hang Clean from below knee + Jerk
    • light/warm up x 2+2 x 2
    • moderate x 1+2 x 2
    • add weight x 1+1 x 3
  • Wtd GHD Sit up
    • 4 sets of 5
    • super set with 5 weighted dips
      • hold a DB or WB b/w feet

Day 3

  • Warm Up
    • General Warm Up
    • Bar Work
  • Snatch with pause above knee
    • light/warm up x 2 x 2
    • moderate x 2
    • add weight x 1 x 3
  • Clean with pause above knee + Jerk
    • light/warm up x 1+2 x 2
    • moderate x 1+2
    • add weight x 1+1 x 3
  • FS
    • 75% x 4 x 3

0 Comments

Week 5

2/15/2016

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Day 1

  • Warm Up
    • General Warm Up
    • Bar Work
      • focus on bar path from knee to power position
  • Mobility:
    • Accumulate 10 1 arm KB OHS each arm
  • Snatch Pull + Snatch from Knee
    • light/warm up x 1+3 x 2
    • moderate x 1+2 x 2
    • add weight x 1+1 x 3
  • BS
    • 70% x 8 x 3

Day 2

  • Warm Up
    • General Warm Up
    • Bar Work
      • focus on elbows moving into rack position and staying in place for the jerk
  • Mobility:
    • Accumulate 10 Good Mornings into Shoulder Press
  • Clean from knee + Jerk
    • light/warm up x 2+2 x 2
    • moderate x 1+2 x 2
    • add weight x 1+1 x 3
  • Wtd GHD Sit up
    • 4 sets of 5
    • super set with 5 weighted dips
      • hold a DB or WB b/w feet

Day 3

  • Warm Up
    • General Warm Up
    • Bar Work
  • Snatch with pause below knee
    • light/warm up x 2 x 2
    • moderate x 2
    • add weight x 1 x 3
  • Clean with pause below knee + Jerk
    • light/warm up x 1+2 x 2
    • moderate x 1+2
    • add weight x 1+1 x 3
  • FS
    • 70% x 6 x 3

0 Comments

Week 4

2/10/2016

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Day 1

  • Warm Up
    • General Warm Up
    • Bar Work
      • focus on bar path from knee to power position
  • Mobility:
    • Accumulate 1 min in a narrow grip (i.e. clean grip) ohs
  • Snatch Pull + Snatch from Hip
    • light/warm up x 1+3 x 2
    • moderate x 1+2 x 2
    • add weight x 1+1 x 3
  • FS
    • Work to 1RM

Day 2

  • Warm Up
    • General Warm Up
    • Bar Work
      • focus on bar path from knee to power position
  • Mobility:
    • Accumulate 10x 5 count thruster negatives (i.e. bar starts at the top and takes 5 seconds to reach to bottom of the squat)
  • Clean from hip + Jerk
    • light/warm up x 2+2 x 2
    • moderate x 1+2 x 2
    • add weight x 1+1 x 3
  • Back Extn
    • 4 sets of 10
    • super set with 5 weighted dips
      • hold a DB or WB b/w feet

Day 3

  • Warm Up
    • General Warm Up
    • Bar Work
  • Snatch
    • work to 1RM
  • Clean + Jerk
    • work to 1RM
  • BS
    • work to 1RM

0 Comments

Week 3

2/1/2016

0 Comments

 

Day 1

  • Warm Up
    • General Warm Up
    • Bar Work
      • focus on bar path from floor to knee
  • Mobility:
    • Accumulate 2 mins in squat with heels touching
  • Snatch with 2 count Pause below knee
    • light/warm up x 3 x 2
    • moderate x 2 x 2
    • add weight x 1 x 3
  • FS/BS
    • 70% x 2/4 x 4

Day 2

  • Warm Up
    • General Warm Up
    • Bar Work
      • focus on bar path to knee
  • Mobility:
    • Accumulate 2 mins in bottom of FS
    • work on high elbows
  • Clean with pause below knee + Jerk w/2 count pause
    • light/warm up x 2+2 x 2
    • moderate x 1+2 x 2
    • add weight x 1+1 x 3
  • Good Mornings
    • 4 sets of 5
    • super set with 5 DB Rows e/a
      • like you’re starting a lawn mower, DB b/w legs

Day 3

  • Warm Up
    • General Warm Up
    • Bar Work
  • Snatch Pull + Hang Snatch
    • light/warm up x 1+2 x 2
    • moderate x 1+2
    • add weight x 1+1 x 3
  • Hang Clean + Jerk
    • light/warm up x 1+2 x 2
    • moderate x 1+2
    • add weight x 1+1 x 3
  • FS/BS
    • 70% x 2/4 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 Cathy Ton

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