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  • Home
  • Classes
    • Out of Town Visitors
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Pricing
    • Gym Rules
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • 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
    • CF NOLA Competitors
    • Olympic Weightlifting
    • CFNOLA Gymnastics
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Online Shirt Store
  • Events

Week 4

5/23/2016

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Day 1

  • Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
  • Power Snatch from below Knee
    • 60-70%x5x5
  • Snatch Grip Jerk 3x5
  • Back Squat
    • 85%x5x4

Day 2

  • Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
  • Power Clean from Below knee
    • 60-70%x5x5
  • Jerk from Rack
    • 75%x4x2
    • 85%x2x2
    • 92%x1x3
  • RDL
    • 100% (of clean max) x5x4

Day 3

  • Mobilize shoulders and pecs (rec: weighted dislocates)
  • Snatch Pull + Snatch (bar doesn’t touch the floor)
    • 65-75%x1+2x6
  • Clean with pause below knee + Jerk
    • 65-75%x1+3x6
  • Front Squat (work on keeping hands on the bar)
    • 82%x3x5


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Week 3

5/18/2016

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Day 1

  • Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
  • Power Snatch from Knee
    • 60-70%x5x5
  • Snatch Grip Push Press 4x5
  • Back Squat
    • 80%x3x6

Day 2

  • Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
  • Power Clean form Knee
    • 60-70%x5x5
  • Jerk from Rack
    • 75%x4x2
    • 85%x2x2
    • 92%x1x3
  • RDL
    • 100% (of clean max) x5x4

Day 3

  • Mobilize shoulders and pecs (rec: weighted dislocates)
  • DL+ Snatch (bar doesn’t touch the floor)
    • 65-75%x1+2x6
  • Clean with pause @knee + Jerk
    • 65-75%x1+3x6
  • Front Squat (work on keeping hands on the bar)
    • 80%x2x5


0 Comments

Week 2

5/9/2016

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Day 1

  • Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
  • Power Snatch from Hip+OHS
    • 60-70%x3+2x5
  • Snatch Grip Shoulder Press 4x5
  • Back Squat
    • 75%x6x4

Day 2

  • Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
  • Power Clean from Hip
    • 60-70%x5x5
  • Jerk from Rack
    • 75%x4x1
    • 85%x3x2
    • 90%x2x3
  • RDL
    • 95% (of clean max) x5x4

Day 3

  • Mobilize shoulders and pecs (rec: weighted dislocates)
  • Snatch with pause @ knee
    • 65-75%x3x6
  • Clean with pause @mid thigh + Jerk
    • 65-75%x1+3x6
  • Front Squat (work on keeping hands on the bar)
    • 75%x4x4


0 Comments

Week 1

5/2/2016

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Day 1

  • Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
  • Power Snatch from Hip
    • 50-60%x5x5
  • Snatch Grip Shoulder Press 4x2, Snatch Grip Push Press 3x2, Snatch Grip Jerk 2x3
    • Add weight across sets and exercises
  • Back Squat
    • 70%x5x4

Day 2

  • Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
  • Power Clean from Hip
    • 50-60%x5x5
  • Jerk from Rack
    • 70%x3x2
    • 80%x2x2
    • 85%x2x3
  • RDL
    • 90% (of clean max) x5x4

Day 3

  • Mobilize shoulders and pecs (rec: weighted dislocates)
  • Snatch with pause @ mid thigh
    • 65-75%x3x6
  • Clean + pause Jerk
    • 65-75%x1+3x6
  • Front Squat (work on keeping hands on the bar)
    • 70%x4x4


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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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