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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
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  • Schedule / Class Sign In
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  • WWX Scores

Week 7

3/28/2017

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Day 1

  1. Dynamic Warm-up and Bar Work 5-10 mins
  2. W/U OHS Mobility 10 mins
    • Beginner: Banded OHS
      • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
    • Intermediate: Narrow Grip OHS
      • Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS
    • Advanced: KB OHS
      1. Lifts 25 mins
        • Hang Power Snatch+Hang Snatch
          • 2+3 x2 Light
          • 2+2 x2 Moderate
          • 1+2 x4 Add Weight
        1. Strength 15 mins
          • Bent Row
            • 5x5
          1. Auxiliary 5-10 mins
            • Back Extensions
            • 10x3
            • Hold a plate to the chest to add weight

            Day 2

            1. Dynamic Warm-up and Bar Work 5-10 mins
            2. W/U Front Rack Mobility 10 mins
              • Beginner: Goblet Squat
              • Intermediate: Banded Front Rack Sotts Press
                • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
              • Advanced: Front Rack Sotts Press
                1. Lifts 25 mins
                  • Hang Power Clean + Clean +Jerk
                    • 2+2+2 x2 Light
                    • 2+1+2 x1 Moderate
                    • 2+1+1 x3 Add Weight
                  1. Strength 15 mins
                    • Deadlift
                      • 3x2 light
                      • 2x2 moderate
                      • 1x3 Add weight
                    1. Auxiliary 5-10 mins
                      • DB Shoulder Press
                      • 10x3 each arm

                      Day 3

                      1. Dynamic Warm-up and Bar Work 5-10 mins
                      2. W/U Jerk Balance 5x4 5-10 mins
                      3. Lifts 30 mins
                        • Hang Snatch
                          • 3 x2 Light
                          • 2 x2 Moderate
                          • 1 x4 add weight (cap at two misses)
                        • Hang Clean
                          • 3 x2 Light
                          • 2 x1 Moderate
                          • 1 x3 add weight (cap at two misses)
                        1. Strength 15 mins
                          • Back Squat
                            • 70%x5
                            • 80%x5
                            • 85%x2
                            • 90%x3
                            • 100%x1


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Week 6

3/20/2017

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Day 1

  1. Dynamic Warm-up and Bar Work 5-10 mins
  2. W/U OHS Mobility 10 mins
    • Beginner: Banded OHS
      • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
    • Intermediate: Narrow Grip OHS
      • Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS
    • Advanced: KB OHS
      1. Lifts 25 mins
        • Power Snatch+OHS
          • 2+3 x2 Light
          • 2+2 x2 Moderate
          • 1+2 x4 Add Weight
        1. Strength 15 mins
          • Snatch Grip DL
            • 3 x2 Light
            • 2 x 2 Work toward Snatch Max
            • 1 x 2 Heavy
          1. Auxiliary 5-10 mins
            • Back Extensions
              • 10x3
              • Hold a plate to the chest to add weight

            Day 2

            1. Dynamic Warm-up and Bar Work 5-10 mins
            2. W/U Front Rack Mobility 10 mins
              • Beginner: Goblet Squat
              • Intermediate: Banded Front Rack Sotts Press
                • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
              • Advanced: Front Rack Sotts Press
                1. Lifts 25 mins
                  • Clean pull to knee+Cl+Jerk
                    • 2+2+2 x2 Light
                    • 2+1+2 x1 Moderate
                    • 2+1+1 x3 Add Weight
                  1. Strength 15 mins
                    • Single arm DB Row
                      • 6 x 4 each arm
                      • DB starts between legs, pull across body
                    1. Auxiliary 5-10 mins
                      • DB Shoulder Press
                        • 10x3 each arm

                      Day 3

                      1. Dynamic Warm-up and Bar Work 5-10 mins
                      2. W/U Jerk Balance 5x4 5-10 mins
                      3. Lifts 30 mins
                        • Hang Snatch from Knee
                          • 3 x2 Light
                          • 2 x2 Moderate
                          • 1 x4 add weight (cap at two misses)
                        • Hang Clean from Knee + Jerk
                          • 3+2 x2 Light
                          • 2+2 x1 Moderate
                          • 1+2 x3 add weight (cap at two misses)
                        1. Strength 15 mins
                          • Back Squat
                            • 70% x6
                            • 80% x6
                            • 90% x3
                            • 95% x2

0 Comments

Week 5

3/13/2017

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Day 1

  1. Dynamic Warm-up and Bar Work 5-10 mins
  2. W/U OHS Mobility 10 mins
    • Beginner: Banded OHS
      • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
    • Intermediate: Narrow Grip OHS
      • Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS
    • Advanced: KB OHS
      1. Lifts 25 mins
        • Snatch Pull+Snatch from Knee+OHS
          • 1+2+3 x2 Light
          • 1+2+2 x1 Moderate
          • 1+1+2 x4 Add Weight
        1. Strength 15 mins
          • Snatch Grip DL
            • 3 x2 Light
            • 2 x 2 Work toward Snatch Max
            • 1 x 2 Heavy
          1. Auxiliary 5-10 mins
            • Back Extensions
              • 10x3
              • Hold a plate to the chest to add weight

            Day 2

            1. Dynamic Warm-up and Bar Work 5-10 mins
            2. W/U Front Rack Mobility 10 mins
              • Beginner: Goblet Squat
              • Intermediate: Banded Front Rack Sotts Press
                • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
              • Advanced: Front Rack Sotts Press
                1. Lifts 25 mins
                  • DL+Cl+Jerk bar does not touch the ground after the first Dl, Dl and Cl come from mid shin
                    • 1+2+2 x2 Light
                    • 1+1+2 x1 Moderate
                    • 1+1+1 x3 Add Weight
                  1. Strength 15 mins
                    • Single arm DB Row
                      • 6 x 4 each arm
                      • DB starts between legs, pull across body
                    1. Auxiliary 5-10 mins
                      • DB Shoulder Press
                        • 10x3 each arm

                      Day 3

                      1. Dynamic Warm-up and Bar Work 5-10 mins
                      2. W/U Jerk Balance 5x4 5-10 mins
                      3. Lifts 30 mins
                        • Snatch w/ pause @ knee
                          • 3 x2 Light
                          • 2 x2 Moderate
                          • 1 x4 add weight (cap at two misses)
                        • Clean w/ pause @ knee + Jerk
                          • 3+1 x2 Light
                          • 2+1 x1 Moderate
                          • 1+1 x3 add weight (cap at two misses)
                        1. Strength 15 mins
                          • Back Squat
                            • 65% x8
                            • 75% x6
                            • 85% x4
                            • 90% x4


0 Comments

Week 4

3/8/2017

0 Comments

 

Day 1

  1. Dynamic Warm-up and Bar Work 5-10 mins
  2. W/U OHS Mobility 10 mins
    • Beginner: Banded OHS
      • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
    • Intermediate: Narrow Grip OHS
      • Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS
    • Advanced: KB OHS
      1. Lifts 25 mins
        • Snatch Pull+OHS
          • 2+3 x2 Light
          • 2+2 x1 Moderate
          • 1+2 x4 Add Weight
        1. Strength 15 mins
          • Snatch Grip DL
            • 3 x2 Light
            • 2 x 2 Work toward Snatch Max
            • 1 x 2 Heavy
          1. Auxiliary 5-10 mins
            • Back Extensions
              • 10x3
              • Hold a plate to the chest to add weight

            Day 2

            1. Dynamic Warm-up and Bar Work 5-10 mins
            2. W/U Front Rack Mobility 10 mins
              • Beginner: Goblet Squat
              • Intermediate: Banded Front Rack Sotts Press
                • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
              • Advanced: Front Rack Sotts Press
                1. Lifts 25 mins
                  • DL+Cl bar does not touch the ground after the first Dl, Dl and Cl come from mid shin
                    • 2+3 x2 Light
                    • 2+2 x1 Moderate
                    • 1+2 x3 Add Weight
                  1. Strength 15 mins
                    • Single Arm DB Row
                      • 6 x 4 each arm
                      • DB starts between legs, pull across body
                    1. Auxiliary 5-10 mins
                      • DB Shoulder Press
                        • 10x3 each arm

                      Day 3

                      1. Dynamic Warm-up and Bar Work 5-10 mins
                      2. W/U Jerk Balance 5x4 5-10 mins
                      3. Lifts 30 mins
                        • Snatch
                          • 3 x2 Light
                          • 2 x2 Moderate
                          • 1 x4 add weight (cap at two misses)
                        • Clean + Jerk
                          • 3+1 x2 Light
                          • 2+1 x1 Moderate
                          • 1+1 x3 add weight (cap at two misses)
                        1. Strength 15 mins
                          • Back Squat
                            • 65% x8
                            • 70% x8
                            • 80% x6
                            • 85% x6

0 Comments

Week 3

3/1/2017

0 Comments

 

Day 1

  1. Dynamic Warm-up and Bar Work 5-10 mins
  2. W/U OHS Mobility 10 mins
    • Beginner: Banded OHS
      • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
    • Intermediate: Narrow Grip OHS
      • Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS
    • Advanced: KB OHS
      1. Lifts 25 mins
        • Snatch Pull+Snatch Pull from Knee+Hang Snatch
          • 1+1+2 x2 Light
          • 1+1+2 x1 Moderate
          • 1+1+1 x4 Add Weight
        1. Strength 15 mins
          • Snatch Grip Jerk
            • 3 x2 Light
            • 2 x4 Work toward Snatch Max
          1. Auxiliary 5-10 mins
            • Back Extensions
              • 10x3
              • Hold a plate to the chest to add weight

            Day 2

            1. Dynamic Warm-up and Bar Work 5-10 mins
            2. W/U Front Rack Mobility 10 mins
              • Beginner: Goblet Squat
              • Intermediate: Banded Front Rack Sotts Press
                • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
              • Advanced: Front Rack Sotts Press
                1. Lifts 25 mins
                  • Clean Pull+Power Clean+Jerk
                    • 1+2+2 x2 Light
                    • 1+1+2 x1 Moderate
                    • 1+1+1 x3 Add Weight
                  1. Strength 15 mins
                    • 1 ¼ FS (Squat to the bottom, bounce up to ~parallel, back down and all the way up)
                      • 2 x2 Light
                      • 1x4 up to max
                      • http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168
                    1. Auxiliary 5-10 mins
                      • DB Shoulder Press
                        • 10x3 each arm

                      Day 3

                      1. Dynamic Warm-up and Bar Work 5-10 mins
                      2. W/U Jerk Balance 5x4 5-10 mins
                      3. Lifts 30 mins
                        • Hang Snatch
                          • 3 x2 Light
                          • 2 x2 Moderate
                          • 1 x4 add weight (cap at two misses)
                        • Hang Clean
                          • 3 x2 Light
                          • 2 x1 Moderate
                          • 1 x3 add weight (cap at two misses)
                        1. Strength 15 mins
                          • Back Squat
                            • 65% x8
                            • 70% x8
                            • 80% x6
                            • 85% x6


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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 Demian Reed, with assistance from Jason Bourgeois

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