CrossFit NOLA
  • 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 - 540 N. Cortez - 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
  • 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 - 540 N. Cortez - 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 18

3/18/2019

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Single arm DB OHS
      1. 5 x 3 each arm
      2. Sub narrow grip OHS
    3. Tall Snatch
      1. 5 x 3
  2. Snatch
    1. Light x 3 x 2
    2. Moderate x 2
    3. Add weight x 1 x 4
  3. Snatch Pull
    1. 95 - 105% x 2 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. 80% x 3
    2. 85% x 1
    3. 90% x 2 x 3
  2. Push 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. Kang Squat
      1. 5 x 3
    3. Tall Clean
      1. 5 x 3
  2. Clean and Jerk
    1. Light x 2+2 x 2
    2. Moderate 1+2
    3. Add weight x 1 +1 x 4
  3. Clean DL
    1. 105-115 % x 3 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. Sots Press
      1. PVC, DB or Bar 5 x 3
  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

Day 5
  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. Power Snatch + OHS
    1. Light - Moderate 2 + 3 x 4
  3. Power Clean + Push Press
    1. Light - Moderate 2 + 3 x 4
  4. Auxiliary
    1. Accumulate 30 strict T2B or hanging knee raise
    2. Accumulate 90s reverse plank (wtd if able)


0 Comments

Week 17

3/11/2019

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. OHS with 10 second negative
      1. 5 x 3
    3. Snatch grip shoulder press
      1. 5 x 3
  2. Snatch DL + Snatch from Mid Shin
    1. Light x 2 + 2 x 2
    2. Add weight x 2 + 1 x 4
  3. Snatch DL
    1. 100 - 110% 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. 80% x 5 x 4
  2. Push 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. Muscle Clean
      1. 5 x 3
  2. Clean Pull + Clean from High Thigh
    1. Light x 2 + 2 x 2
    2. Add weight x 1+2 x 4
  3. Clean RDL
    1. 80 -90 % 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. Muscle Snatch
      1. 5 x 3
    3. Pressing Snatch Balance
      1. 5 x 3
      2. https://www.youtube.com/watch?v=50c9WSYehWQ
  2. Power Snatch from below knee
    1. Light - Moderate 5 x 4
  3. Power Clean from below knee
    1. Light - Moderate 5 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. Power Snatch + OHS
      1. 3+3 x 4
  2. Snatch from high Blocks
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean and Jerk from high Blocks
    1. Light x 2+2 x 2
    2. Add Weight x 2 + 1 x 3
  4. Front Squat
    1. 80% x 3 x 4


0 Comments

Week 16

3/6/2019

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. OHS with 10 second negative
      1. 5 x 3
    3. Snatch grip shoulder press
      1. 5 x 3
  2. Hang Snatch from Knee + OHS
    1. Light x 2 + 2 x 2
    2. Add weight x 2 + 1 x 4
  3. Snatch RDL
    1. 85 - 95% 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. 70% x 5
    2. 75% x 5
    3. 80% x 5 x 2
  2. Power Jerk
    1. Moderate - Heavy x 5 x 3
  3. Auxiliary
    1. 30m Heavy DB Farmer’s Carry x 3
    2. Accumulate 90s in hollow hold

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Thruster with 10 second negative
      1. 5 x 3
    3. Muscle Clean
      1. 5 x 3
  2. Hang Clean + FS
    1. Light x 2 + 2 x 2
    2. Add weight x 1+2 x 4
  3. Clean Pull
    1. 85 -95 % x 3 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. Muscle Snatch
      1. 5 x 3
    3. Pressing Snatch Balance
      1. 5 x 3
      2. https://www.youtube.com/watch?v=50c9WSYehWQ
  2. Power Snatch from knee
    1. Light - Moderate 5 x 4
  3. Power Clean from knee
    1. Light - Moderate 5 x 4
  4. Auxiliary
    1. Accumulate 90s hang from pull up bar
    2. Accumulate 90s Weighted reverse plank or unweighted reverse plank
      1. https://scontent-dft4-1.xx.fbcdn.net/v/t1.0-9/10264974_687301784665208_2513688604347909170_n.jpg?oh=a676c1c870320008233339547cb9bd11&oe=5AEADCA2

Day 5
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Power Snatch + OHS
      1. 3+3 x 4
  2. Snatch from mid Blocks
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean and Jerk from mid Blocks
    1. Light x 2+2 x 2
    2. Add Weight x 2 + 1 x 3
  4. Front Squat
    1. 70% x 3
    2. 75% x 3
    3. 80% x 3 x 2

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

    Archives

    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!