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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
    • Online Store
  • Free Class Sign Up
  • Events
  • WWX Scores

Week 11

3/28/2016

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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
    • 75% 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
    • 75% x 6 x 3


0 Comments

Week 10

3/21/2016

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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
  • BS
    • 83% x 3 x 5

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
  • FS
    • 83% x 2 x 5

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Week 9

3/21/2016

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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 with 2 count Pause below knee
    • light/warm up x 3 x 2
    • moderate x 2 x 2
    • add weight x 1 x 3
  • BS
    • 83% x 3 x 5

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
    • 83% x 2 x 5

0 Comments

Week 8

3/7/2016

0 Comments

 

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 with 2 count Pause at knee
    • light/warm up x 3 x 2
    • moderate x 2 x 2
    • add weight x 1 x 3
  • BS
    • 73% 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 with pause @ 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
  • 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
  • Hang Snatch + OHS
    • light/warm up x 1+2 x 2
    • moderate x 1+2
    • add weight x 1+1 x 3
  • Clean Pull + Hang Clean
    • light/warm up x 1+2 x 2
    • moderate x 1+2
    • add weight x 1+1 x 3
  • FS
    • 73% x 6 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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