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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
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Week 7

3/5/2018

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Day 1

  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Slow Pull Snatch
      1. 5 x 3
    3. Snatch grip shoulder press
      1. 5 x 3
  2. Snatch from High Thigh + OHS
    1. Light x 2 + 2 x 2
    2. Add weight x 2 + 1 x 4
  3. Snatch Pull
    1. 90 - 100% 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. 60% x 8
    2. 70% x 6
    3. 75% x 4 x 3
  2. Shoulder Press  
    1. Moderate - Heavy x 5 x 3
  3. Auxiliary
    1. Elbow plank (add weight if able) 30s x 4
    2. Superset with 15 heavy Russian Kettlebell swings

Day 3

  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Thruster with 10 second negative
      1. 5 x 3
    3. Tall Clean
      1. 5 x 3
  2. Clean from mid shin
    1. Light x 2 x 2
    2. Add weight x 1 x 4
  3. Clean DL
    1. 100-110 % x 5 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. No hook grip, no foot movement snatch
      1. 5 x 3
    3. Pressing Snatch Balance
      1. 5 x 3
      2. https://www.youtube.com/watch?v=50c9WSYehWQ
  2. Muscle Snatch + Power Snatch from hip   
    1. Light - Moderate 1+3 x 4
  3. Clean High Pull + Power Clean from hip
    1. Light - Moderate 1+3 x 4
  4. Auxiliary
    1. Accumulate 90s goblet squat
    2. Accumulate 90s hanging L-sit or hanging hollow hold

Day 5

  1. Warm Up  (after general warm up)
    1. PVC or Bar
    2. Accumulate 90s narrow grip OH squat hold
  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. 70% x 6 x 3


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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 Cathy Ton

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