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  • Home
  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Code of Conduct
    • Pricing
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • Staff
  • 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

5/28/2019

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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

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Week 3

5/22/2019

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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

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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


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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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