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 - 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
  • 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 - 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
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Events
  • WWX Scores

Week 8

5/27/2015

0 Comments

 

Day 1

Mobilize Traps and Shoulders (Rec: Single arm KB OHS) 

Power Snatch  

60%x1x3

70%x1x2

80%x1x3

Clean and Jerk

Up to 90% 

Back Squat 

1 RM


Day 2

Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL) 

Snatch 

Up to 90%

Power Clean  + Jerk 

60%x 1+3 x2

70%x 1+2 x1

80%x 1+1 x3

Front Squat

85%x1x3


Day 3

Mobilize shoulders and pecs (rec: weighted dislocates) 

Snatch 

Meet Warm Up 

Clean and Jerk 

Meet Warm Up 

Back Squat (work on keeping hands on the bar) 

80%x1x3



Picture
0 Comments

Week 7

5/19/2015

0 Comments

 
Day 1

  • Mobilize Traps and Shoulders (Rec: Single arm KB OHS)

  • Snatch  

    • 70%x 3 x2

    • 80%x 2 x2

    • 85%x 1 x1

    • 90%x 1 x3

  • Snatch Grip Push Press 4x4

  • Back Squat

    • 92%x2x4


Day 2

  • Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)

  • Clean  + Jerk

    • 70%x 1+3 x2

    • 80%x 1+2 x1

    • 85%x 1+1 x1

    • 90%x 1+1 x3

  • Front Squat

    • 90%x2x3


Day 3

  • Mobilize shoulders and pecs (rec: weighted dislocates)

  • Snatch

    • Meet Warm Up

    • Three Attempts

  • Clean and Jerk

    • Meet Warm Up

    • Three Attempts

  • Back Squat (work on keeping hands on the bar)

    • 90%x1x3


Picture
0 Comments

Week 6

5/12/2015

0 Comments

 
Day 1

  • Mobilize Traps and Shoulders (Rec: Single arm KB OHS)

  • Snatch  + OHS

    • 60%x 2+3 x2

    • 70%x 2+2 x2

    • 80%x 1+2 x1

    • 85%x 1+1 x3

  • Snatch Grip Shoulder Press 4x5

  • Back Squat

    • 88%x4x5


Day 2

  • Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)

  • Clean  + Power Jerk

    • 60%x 2+3 x2

    • 70%x 2+2 x1

    • 80%x 1+2 x1

    • 85%x 1+1 x3

  • Push Press 5x4

  • Jerk Grip OHS 5x4


Day 3

  • Mobilize shoulders and pecs (rec: weighted dislocates)

  • Snatch

    • Up to Heavy Single

    • -15%x1x4

  • Clean and Jerk

    • Up to Heavy Single

    • -15%x1x3

  • Front Squat (work on keeping hands on the bar)

    • 92%x1x3

Picture
0 Comments

Week 5

5/4/2015

0 Comments

 
Day 1

  • Mobilize Traps and Shoulders (Rec: Single arm KB OHS)

  • Power Snatch from floor  + OHS

    • 60-70%x3+3x5

  • Snatch Grip Shoulder Press 4x2, Snatch Grip Push Press 3x2, Snatch Grip Jerk 2x3

    • Add weight across sets and exercises

  • Back Squat

    • 82%x8x3


Day 2

  • Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)

  • Power Clean from floor + Push Press

    • 60-70%x3+2x5

  • Jerk from Rack

    • 80%x3x2

    • 90%x2x2

    • 95%x1x3

  • DL w/ 3s eccentric

    • 80-90% (of clean max) x3x4


Day 3

  • Mobilize shoulders and pecs (rec: weighted dislocates)

  • Snatch

    • 1 Snatch EMOM 10 mins

    • Start at 60% add wt every minute

    • goal is 90%+ for last 3 reps and no misses

  • Clean and Jerk

    • 1 CJ EMOM 8 mins

    • Start at 60% add wt every minute

    • goal is 85%+ for last 3 reps and no misses

  • Front Squat (work on keeping hands on the bar)

    • 88%x1x4


Picture
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

    December 2019
    October 2019
    September 2019
    August 2019
    July 2019
    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!