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  • Home
  • Classes
    • Out of Town Visitors
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    • About CrossFit NOLA
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    • 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
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Week 5 of 5 Technique Cycle

3/28/2021

0 Comments

 
Monday

Skill
3 Position Snatch
(hip - above the knee - bottom)
pause 2 seconds at each position

2@70% 
2@75% 
2@80% 
2@85% 
Find 2RM  


Snatch Pull Deficit 
3@105% 
2x3@110%  


Halting SN Deadlift (pause@midthigh) 
3@105% 
2x3@115%

Strength
Smolov JR wk 3 day 1
6x6@70% +10-20lbs

Accessory
Single leg Deadlift
4x5

Heavy Farmers Carry
4x100m


Wednesday

Skill
3 postion Clean + Jerk
(hip - above the knee - bottom)
pause 2 seconds at each position

2@70%
2@75%
2@80%
2@85%
Find 2RM


Clean Pull Deficit
3@105%
2x3@110%


Halting Clean Deadlift
(pause@midthigh)
3@105%
2x3@115%


Strength
Smolov JR wk 3 day 2
7x5@75% +10-20lbs

Accessory
Weighted Good morning
4x5

Weight Dips
4x8


Friday

Skill
Snatch + Snatch Balance
1+1RM

Clean & Jerk
2+1 or 1+2RM

Snatch Pull
3x3@120%


Strength
Smolov JR wk 3 day 3
8x4@80% +10-20lbs


Accessory
Seated DB Strict Press
4x6

Weighted Plank
4x1min


Homework 1

Skill
Jerk on Rack
2@70%
2@75%
2@80%
2@85%
Find 2RM


Power Clean
2@70%
2@75%
2@80%
2@85%
Find 2RM


Push Press from rack
3@70%
3@75%
3@80%
Find 3RM


Strength
Smolov JR wk 3 day 4
10x3@85% +10-20lbs

Accessory
Weighted Pull ups
4x4

Banded Lat Pulldowns
4x15


Homework 2

Skill
Power Snatch
2@70%
2@75%
2@80%
2@85%
Find 2RM


Power Jerk
2@70%
2@75%
2@80%
2@85%
Find 2RM


OHS
2@70%
2@75%
2@80%
2@85%


Snatch Push Press
5@70%(of snatch)
4@75%
4@80%
2x4@85%
Find 2RM


Strength
SN Grip Deadlift
4x4@95%
2x2@105%
1x8+@85%


Accessory
DB Z Press
4x8

GHD Situps
4x15


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Week 4 of 5 Technique Cycle

3/21/2021

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Monday

Skill
Technique Primer: Muscle Snatch + Tall Snatch:
3x3+3

Snatch Pull + Snatch on riser(Hip):
4x(2+1)@70%
2x(1+1)@75%
3x(1+1)@78-80%


Snatch Pull:
3x3@115%
2x3@120%
3x2@125%


Snatch Balance w/Dip:
3x4@80%
2x3@85%
2x2@90%


Strength
Smolov JR wk 2 day 1
6x6@70% +5-10lbs

Accessory

Weighted Pullups
4x5

Weighted GHD Situps
4x15

Wednesday

Skill
Technique Primer: Muscle Clean + Tall Clean
3x3+3

Clean Pull + Clean & Jerk on riser(Hip):
3x(2+1+1)@70%
3x(2+1+1)@75%
3x(1+1+1)@78-80%


Clean Pull:
4x4@125%

Puase Jerk + Jerk:
4x(1+1)@85-90%


Strength
Smolov JR wk 2 day 2
7x5@75% +5-10lbs

Accessory

1 Arm Lateral Raise w/DB
4x8 per side

Weighted + Banded Deadbug
4x8 per leg

Friday

Skill
Technique Primer: Muscle Snatch + Push Jerk in Snatch
3x3+3

Snatch + OHS:
Find a 1+1RM
1+1@95% of new 1RM
1+1@90%


Clean + Front Squat + JerK:
Find a 1+1+1RM
1+1+1@95% of new 1RM
1+1+1@90%

Strength
Smolov JR wk 2 day 3
8x4@80% +5-10lbs

Accessory

Weighted Good Morning
4x6

SB Bear Hug Carry 
4x100m

Homework 1

Skill
Technique Primer: Muscle Snatch + Tall Snatch
3x3+3

Power Snatch:
4x2@70%

Power Jerk:
4x2@70%

Snatch Push Press + OHS:
4x(3+1)70%


Strength
Smolov JR wk 2 day 4
10x3@85% +5-10lbs

Accessory

Banded Tricep pull downs
4x8

Weighted Back Extensions
4x6

Homework 2

Skill
Bench Press
4@ 82.5% of 1RM
4x5@82.5%


Bent over reverse Fly
4x10

Front Raise w/plate
4x8-12

Skullcrushers
4x8


WOD
WOD:(12 minute cap)
3Rounds for Time:

10 Power Cleans (body weight)
12 Ring Dips


0 Comments

Week 3 of 5 Technique Cycle

3/14/2021

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Monday

Skill
Technique Primer: Muscle Snatch + Tall Snatch:
3x3+3

Snatch Deadlift + Snatch on riser(below the knee):
2x(2+1)@75%
3x(1+1)@80%
2x(1+1)@83%
3x(1+1)@85%


Snatch Pull on riser(below the knee):
5@115%
5@120%
5@125%


Bottom of OHS + OHS:
3(1x4)@75%
2x(1x3)@80%
2x(1x2)@85%


Strength
Smolov JR wk 1 day 1
6x6@70%

Accessory
SN RDL
4x8

Weighted Plank
4x1min

Wednesday

Skill
Technique Primer: Muscle Clean + Tall Clean
3x3+3

Clean Deadlift + Clean & Jerk on riser(below the knee):
2x(2+1+1)@75%
3x(2+1+1)@80%
2x(1+1)@83%
3x(1+1)@85%


Clean Pull on riser(below the knee):
2x4@115% 
4@120%
4@125%


Bottom of Jerk + Jerk:
3x(1+1)@75%
2x(1+1)@80%

Strength
Smolov JR wk 1 day 2
7x5@75%

Accessory
Seated DB Press
4x8

Russian Twists @slow tempo
4x8 per side


Friday

Skill
Technique Primer: Muscle Snatch + Push Jerk in Snatch
3x3+3

Snatch + Snatch Balance + OHS:
Find a 1+1+1RM
1+1+1@95% of new 1RM
1+1+1@90%


Clean + Power Jerk + Jerk:
Find a 1+1+1RM
1+1+1@95% of new 1RM
1+1+1@90%

Strength
Smolov JR wk 1 day 3
8x4@80%

Accessory
Banded Tricep Extensions
4x15

Banded Hammer Curls
4x15


Homework 1

Skill
Technique Primer: Muscle Snatch + Tall Snatch
3x3+3

Power Snatch:
3RM

Power Jerk:
3RM

Snatch Push Press + OHS:
5+1RM

Strength
Smolov JR wk 1 day 4
10x3@85%

Accessory
Alternating Db Curls
4x10 per side

Hollow Hold
4x1min


Homework 2

Skill
Bench Press
7x7@ 60% of your 1RM

Turkish Getups
4x5 each arm

Pendlay Row
4x8-12

Weighted Dips
4x8


WOD
WOD(For Time):
15 min cap

10 PSnatch(135/95)
100 DUs

++Each time you break DUs:
-3 Push-ups

0 Comments

Week 2 of 5 Technique Cycle

3/7/2021

0 Comments

 
Monday

Skill
Technique Primer: Muscle Snatch + Tall Snatch:
3x3+3

Snatch Deadlift + Snatch on riser(above the knee):
3x(2+1)@75%
3x(2+1)@80%
3x(1+1)@83%


Snatch Pull on riser(above the knee):
5@110%
5@115%
5@120%


Drop Snatch Balance:
5@75%
2x4@80%
2x3@85%


Strength
Find 1RM Front Squat

Accessory

OPTIONAL:
Ring Rows w/ Elevated feet

4x6

Single Leg RDL
4x10

Wednesday

Skill
Technique Primer: Muscle Clean + Tall Clean
3x3+3

Clean Deadlift + Clean Pull + Clean & Jerk on riser(above the knee):
3x(2+1+1)@75%
3x(2+1+1)@80%
3x(1+1+1)@83%


Clean Pull on riser(above the knee):
5@110% 
5@115%
5@120%


Pause Jerk + Jerk:
3x(2+1)@80%
2x(2+1)@85%

Strength
Find 1RM Back Squat

Accessory
OPTIONAL:
Alternating DB Curls

4x10

DB Bent Over Rows 
4x8

Friday

Skill
Technique Primer: Muscle Snatch + Push Jerk in Snatch
3x3+3

Snatch + Snatch Balance + OHS:
Find a 1+1+1RM

Clean + Power Jerk + JerK:
Find a 1+1+1RM

Strength
Banded CL Deadlift
4x4@95%
2x2@105%
1x8+@85%

Accessory
Weighted Dips
4x10

Weighted Planks
4x1min hold

Homework 1

Skill
Technique Primer: Muscle Snatch + Tall Snatch
3x3+3

Power Snatch:
3@70%
3x3@75%


Power Jerk:
3@70%
3x3@75%


Snatch Push Press + OHS:
4x(1+5)@70%

Strength
Banded SN Deadlift
3x8@105%

Accessory
Skullcrushers
4x8

Dual DB Incline Press
4x8


Homework 2

Skill
Bench Press
5x5@ 82.5% of 1RM

Arnold Press
4x8

Incline DB Row
4x8-12

Weighted Tricep Extensions
4x8-12


WOD
For Time:
21-18-15-12-9-6-3
DB Squats(50/35)
Pushups
DB Deadlifts
Abmat Situps
**15min cap**


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    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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