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  • Home
  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Code of Conduct
    • Staff
    • Pricing
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • 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
    • CFNOLA Gymnastics
    • Member Spotlight
    • CF NOLA Powerlifting
    • CF NOLA Competitors
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Online Shirt Store
  • Events

Week 11

4/25/2017

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
        • Power Snatch
          • 3x2 Light
          • 2x2 Mod
          • 1x4 Add Weight
        1. Strength 15 mins
          • If doing the meet, Back squat 1 x 3 @ 80%
          • Snatch Grip Jerk+OHS
            • 1+2x5 Add weight each set
          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
        • Power Clean  
          • 2 x2 Light
          • 2 x1 Moderate
          • 1 x4 Add Weight
        1. Strength 15 mins
          • FS
            • 3x2 light
            • 2x2 moderate
            • 1x4 up to 1RM (clean opener if doing the meet)
          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
    • If doing the meet, do meet warmp up
    • Snatch
      • 3 x2 Light
      • 2 x2 Moderate
      • Work to 1RM add weight (cap at two misses)
    • Clean and Jerk  
      • 1+3 x2 Light
      • 1+2 x1 Moderate
      • Work to 1 RM(cap at two misses)
    1. Strength 15 mins
      • Back Squat
        • Skip if doing the meet
        • Attempt a new 1RM

0 Comments

Week 10

4/19/2017

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
        • Power Snatch+Hang Power Snatch
          • 2+3x2 Light
          • 1+2x2 Mod
          • 1+1x4 Add Weight
        1. Strength 15 mins
          • Snatch Grip Jerk+OHS
            • 1+2x5 Add weight each set
          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
        • Power Clean + Hang Power Clean  
          • 2+2 x2 Light
          • 1+2 x1 Moderate
          • 1+1 x4 Add Weight
        1. Strength 15 mins
          • FS
            • 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
    • Snatch
      • 3 x2 Light
      • 2 x2 Moderate
      • 1 x4 add weight (cap at two misses)
    • Clean and Jerk  
      • 1+3 x2 Light
      • 1+2 x1 Moderate
      • 1+1 x3 add weight (cap at two misses)
    1. Strength 15 mins
      • Back Squat
        • 60%x5
        • 65%x5
        • 70%x5
        • 75%x5

0 Comments

Week 9

4/12/2017

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 + Hang Snatch
          • 2+3x2 Light
          • 2+2 x2 Moderate
          • 2+1 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 Clean +Jerk
                    • 2+2 x2 Light
                    • 1+2 x1 Moderate
                    • 1+1 x4 Add Weight
                  1. Strength 15 mins
                    • Deadlift
                      • 3x2 light
                      • 2x2 moderate
                      • 1x4 Up to 1 RM
                    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 + OHS
                          • 3+2 x2 Light
                          • 2+2 x2 Moderate
                          • 1+2 x4 add weight (cap at two misses)
                        • Clean + Jerk
                          • 2+3 x2 Light
                          • 2+2 x1 Moderate
                          • 1+2 x3 add weight (cap at two misses)
                        1. Strength 15 mins
                          • Back Squat
                            • 60%x5
                            • 70%x3
                            • 80%x2
                            • 90%x2
                            • 95%x1

0 Comments

Week 8

4/3/2017

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
        • Hang Snatch
          • 4x2 Light
          • 2 x2 Moderate
          • 1 x5 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
        • Clean pull+Hang 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
    • Power Snatch
      • 3 x2 Light
      • 2 x2 Moderate
      • 1 x4 add weight (cap at two misses)
    • Power 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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    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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