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 - 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
  • 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 4

5/28/2019

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Accumulate 2:00 in ohs bottom position
      1. 5 x 3
  2. Snatch + Sn Push Press
    1. Light x 2 + 2 x 2
    2. Add weight x 1 + 2 x 4
  3. Snatch DL
    1. 100 - 110% x 3 x 3
  4. Auxiliary Work
    1. Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
      1. 10 x 4
      2. ssw/15 back extensions

Day 2
  1. Back Squat
    1. 75% x 4 x 4
  2. Push Jerk
    1. Moderate - Heavy x 5 x 3
  3. Auxiliary
    1. 30m Heavy KB Goblet Carry x 4 (use two KBs if necessary)
    2. Accumulate 90s in hollow hold

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Narrow grip OHS
      1. 5 x 3
    3. Clean from Knee
      1. 3 x 4
  2. Clean + FS + Jerk
    1. Light x 2 + 2 x 2
    2. Add weight x 1 + 2+ 1 x 4
  3. Clean RDL
    1. 90-100% x 5 x 3
  4. Auxiliary Work
    1. Narrow Grip Bench Press
      1. 10 x 4
      2. ssw/10 GHD Sit ups or weighted sit ups

Day 4
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Power Snatch + OHS
      1. 3+3 x 4
  2. Snatch from Low Blocks
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean low Blocks
    1. Light x 2 x 2
    2. Add Weight x 1 x 3
  4. Front Squat
    1. 75% x 3 x 4

Day 5
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Muscle Snatch
      1. 5 x 3
    3. Snatch Balance
      1. 5 x 3
  2. Power Snatch from knee
    1. Light - Moderate 5 x 4
  3. Power Clean from knee
    1. Light - Moderate 5 x 4
  4. Auxiliary
    1. Accumulate 90s hang from pull up bar
    2. Accumulate 90s Weighted reverse plank or unweighted reverse plank

0 Comments

Week 3

5/22/2019

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Sotts press
      1. 5 x 3
    3. Snatch from Hip
      1. 3 x 4
  2. Snatch DL + Snatch
    1. Light x 2 + 2 x 2
    2. Add weight x 2 + 1 x 4
  3. Snatch RDL
    1. 90 - 100% x 3 x 3
  4. Auxiliary Work
    1. Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
      1. 10 x 4
      2. ssw/15 back extensions

Day 2
  1. Back Squat
    1. 65% x 3
    2. 75% x 2
    3. 85% x 5 x 3
  2. Push Press
    1. Moderate - Heavy x 5 x 3
  3. Auxiliary
    1. 30m Heavy DB Farmer’s Carry x 3
    2. Accumulate 90s in hollow hold

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. KB Clean and Press
      1. 5 x 3
    3. Clean from Hip
      1. 3 x 4
  2. Clean DL + Clean
    1. Light x 2 + 2 x 2
    2. Add weight x 2 + 1 x 4
  3. Clean Pull
    1. 95 - 105% x 2 x 4
  4. Auxiliary Work
    1. Wtd. Dips, Strict Dips or Band Assisted Strict Dips
      1. 10 x 4
      2. ssw/10 GHD Sit ups or sit ups

Day 4
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Power Snatch + OHS
      1. 3+3 x 4
  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. 65% x 2
    2. 75% x 1
    3. 85% x 3 x 3

Day 5
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Muscle Snatch
      1. 5 x 3
    3. Snatch Balance
      1. 5 x 3
  2. Power Snatch from Hip
    1. Light - Moderate 5 x 4
  3. Power Clean from Hip
    1. Light - Moderate 5 x 4
  4. Auxiliary
    1. Accumulate 90s hang from pull up bar
    2. Accumulate 90s Weighted reverse plank or unweighted reverse plank
0 Comments

Week 2

5/13/2019

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Snatch Stiff legged RDL
      1. 5 x 3
    3. Snatch from Hip + Snatch from Knee + Snatch from mid shin
      1. 2 + 2 + 2 x 4
  2. Snatch DL + Hang Snatch
    1. Light x 2 + 2 x 2
    2. Add weight x 2 + 1 x 4
  3. Snatch DL
    1. 105 - 115% x 5 x 3
  4. Auxiliary Work
    1. Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
      1. 10 x 4
      2. ssw/15 back extensions

Day 2
  1. Back Squat
    1. 65% x 3
    2. 75% x 2
    3. 82% x 5 x 3
  2. Jerk
    1. Moderate - Heavy x 5 x 3
  3. Auxiliary
    1. 30m Heavy DB Farmer’s Carry x 3
    2. Accumulate 90s in hollow hold

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Stiff legged RDL
      1. 5 x 3
    3. Clean from Hip + Clean from Knee + Clean from mid shin
      1. 2 + 2 + 2 x 4
  2. Clean DL + Hang Clean
    1. Light x 2 + 2 x 2
    2. Add weight x 2 + 1 x 4
  3. Clean DL
    1. 105 - 115% x 5 x 3
  4. Auxiliary Work
    1. Wtd. Dips, Strict Dips or Band Assisted Strict Dips
      1. 10 x 4
      2. ssw/10 GHD Sit ups or sit ups

Day 4
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Power Snatch + OHS
      1. 3+3 x 4
  2. Snatch from mid Blocks
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean and Jerk from mid Blocks
    1. Light x 2+2 x 2
    2. Add Weight x 2 + 1 x 3
  4. Front Squat
    1. 65% x 2
    2. 75% x 1
    3. 82% x 3 x 3

Day 5
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Muscle Snatch
      1. 5 x 3
    3. Snatch Balance
      1. 5 x 3
  2. Power Snatch from Hip
    1. Light - Moderate 5 x 4
  3. Power Clean from Hip
    1. Light - Moderate 5 x 4
  4. Auxiliary
    1. Accumulate 90s hang from pull up bar
    2. Accumulate 90s Weighted reverse plank or unweighted reverse plank

0 Comments

Week 1

5/7/2019

0 Comments

 

Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Snatch Stiff legged RDL
      1. 5 x 3
    3. Snatch from Hip + Snatch from Knee + Snatch from mid shin
      1. 2 + 2 + 2 x 4
  2. Snatch Pull + Snatch with Pause @ High Thigh
    1. Light x 2 + 2 x 2
    2. Add weight x 2 + 1 x 4
  3. Snatch DL
    1. 100 - 110% x 5 x 3
  4. Auxiliary Work
    1. Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
      1. 10 x 4
      2. ssw/15 back extensions

Day 2
  1. Back Squat
    1. 65% x 3
    2. 75% x 2
    3. 80% x 5 x 3
  2. Push Press
    1. Moderate - Heavy x 5 x 3
  3. Auxiliary
    1. 30m Heavy DB Farmer’s Carry x 3
    2. Accumulate 90s in hollow hold

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Stiff legged RDL
      1. 5 x 3
    3. Clean from Hip + Clean from Knee + Clean from mid shin
      1. 2 + 2 + 2 x 4
  2. Clean Pull + Clean with Pause @ Mid Shin
    1. Light x 2 + 2 x 2
    2. Add weight x 2 + 1 x 4
  3. Clean DL
    1. 100 - 110% x 5 x 3
  4. Auxiliary Work
    1. Wtd. Dips, Strict Dips or Band Assisted Strict Dips
      1. 10 x 4
      2. ssw/10 GHD Sit ups or sit ups

Day 4
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Power Snatch + OHS
      1. 3+3 x 4
  2. Snatch from Low Blocks
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean and Jerk from Low Blocks
    1. Light x 2+2 x 2
    2. Add Weight x 2 + 1 x 3
  4. Front Squat
    1. 65% x 2
    2. 75% x 1
    3. 80% x 3 x 3

Day 5
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Muscle Snatch
      1. 5 x 3
    3. Snatch Balance
      1. 5 x 3
  2. Power Snatch from Hip
    1. Light - Moderate 5 x 4
  3. Power Clean from Hip
    1. Light - Moderate 5 x 4
  4. Auxiliary
    1. Accumulate 90s hang from pull up bar
    2. Accumulate 90s Weighted reverse plank or unweighted reverse plank


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

    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!