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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 - 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 23

4/29/2019

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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. Moderate x 1 x 5
  3. Clean and Jerk from low Blocks
    1. Light x 2+2 x 2
    2. Moderate 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 24

4/29/2019

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Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. DB Hang Squat Snatch
      1. 5 x 3 each arm
      2. Sub narrow grip Snatch
  2. Snatch
    1. Light x 1 x 2
    2. Moderate x 1
    3. Add weight to a moderate single x 1 x 3
  3. Snatch Pull
    1. 95 - 105% x 1 x 3
  4. Auxiliary Work
    1. Heavy DB Row
      1. 5 x 3
      2. ssw/15 back extensions

Day 2
  1. Back Squat
    1. 95% x 1 x 2
  2. Snatch grip jerk
    1. Moderate - Heavy x 2 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. Single arm DB thruster
      1. 5 x 3 each arm
      2. Substitute back rack bar thruster
  2. Clean and Jerk
    1. Light x 1 x 2
    2. Moderate 1
    3. Add weight to a moderate single x 1 x 3
  3. Clean Pull
    1. 95 - 105% x 2 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
    1. Light x 2 x 2
    2. Add Weight to meet opener x 1 x 5
  3. Clean and Jerk
    1. Light x 1+2 x 2
    2. Add Weight to meet opener x 1 + 1 x 3
  4. Front Squat
    1. 90% x 1 x 2

Day 5
  1. Meet

0 Comments

Week 22

4/17/2019

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. DB Hang Squat Snatch
      1. 5 x 3 each arm
      2. Sub narrow grip Snatch
  2. Power Snatch + Snatch
    1. Light x 1+2 x 2
    2. Moderate x 1+1
    3. Add weight x 1+1 x 3
  3. Snatch RDL
    1. 95 - 105% x 2 x 3
  4. Auxiliary Work
    1. Heavy DB Row
      1. 5 x 3
      2. ssw/15 back extensions

Day 2
  1. Back Squat
    1. 85% x 1 x 5
  2. Snatch grip jerk
    1. Moderate - Heavy x 3 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. Single arm DB thruster
      1. 5 x 3 each arm
      2. Substitute back rack bar thruster
  2. Power Clean + Clean
    1. Light x 1+2 x 2
    2. Moderate 1+1
    3. Add weight x 1+1 x 3
  3. Clean Pull
    1. 100-110 % 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
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean and Jerk
    1. Light x 1+2 x 2
    2. Add Weight x 1 + 1 x 3
  4. Front Squat
    1. 95% x 1 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 + 1 x 4
  3. Power Clean + Push Press
    1. Light - Moderate 2 + 1x 4
  4. Auxiliary
    1. Accumulate 30 strict T2B or hanging knee raise
    2. Accumulate 90s reverse plank (wtd if able)

0 Comments

Week 21

4/8/2019

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. DB Hang Squat Snatch
      1. 5 x 3 each arm
      2. Sub narrow grip Snatch
  2. Hang Snatch from mid shin
    1. Light x 3 x 2
    2. Moderate x 2
    3. Add weight x 1 x 4
  3. Snatch Pull
    1. 100 - 110% x 2 x 3
  4. Auxiliary Work
    1. Heavy DB Row
      1. 5 x 3
      2. ssw/15 back extensions

Day 2
  1. Back Squat
    1. 85% x 1 x 2
    2. 90% x 1
    3. 95% x 1 x 2
  2. Snatch grip jerk
    1. Moderate - Heavy x 3 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. Single arm DB thruster
      1. 5 x 3 each arm
      2. Substitute back rack bar thruster
  2. Hang Clean from mid-shin
    1. Light x 2 x 2
    2. Moderate 1
    3. Add weight x 1 x 4
  3. Clean DL
    1. 110-120 % 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
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean and Jerk
    1. Light x 1+2 x 2
    2. Add Weight x 1 + 1 x 3
  4. Front Squat
    1. 80% x 3 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 20

4/1/2019

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. Power Snatch
    1. Light x 3 x 2
    2. Moderate x 2
    3. Add weight x 2 x 3
  3. Snatch RDL
    1. 85 -95 % x 5 x 3
  4. Auxiliary Work
    1. Barbell Row
      1. 5 x 3
      2. ssw/15 back extensions

Day 2
  1. Back Squat
    1. 75% x 6 x 3
  2. Power Jerk
    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. Power Clean and Push Press
    1. Light x 2+2 x 2
    2. Moderate 1+2
    3. Add weight x 1 +1 x 4
  3. Clean RDL
    1. 85-95 % x 5 x 3
  4. Auxiliary Work
    1. Narrow Grip Bench Press
      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 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. 75% x 4 x 4

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. Snatch + OHS
    1. Light - Moderate 2 + 3 x 4
  3. 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

    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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