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  • Home
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    • Get Me Bodied - QueerFit
  • Coaches
  • Get Started
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    • CrossFit NOLA - 8422 Burthe St - Uptown
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    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
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Week 2

5/31/2020

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Day 1
MOVEMENT PREP
Three sets:
Single Arm Db Split Snatch (6/6): 6 reps on your right arm.. alternate legs each time.
10 Slow Ring Rows
KB Goblet Hold Walking Lunge x 20 steps. 
TRAINING
1: In the hole front squat: 6x2. Try to work up to at LEAST your 1 RM clean.
2: Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk (1+1+1+1) x 3 working sets. 
3: Clean and Jerk: 4 singles (no need to work back down in weight, build up in weight from the complex above) 
THEN
2 sets:
Max reps in 60 seconds of jumping squats with an empty barbell on back. 
 
Day 2
TRAINING
1: Snatch Push Press: 5x3. On the third rep, hold overhead for 10 seconds. 
2: High Hang Muscle Snatch + Muscle Snatch + OHS + Zotts Press: (1+1+1+3) x 4 sets.
3: Snatch deadlift to mid thigh + High Pull + Snatch (1+1+1) x 3 working sets.
4: Snatch High Pull + Snatch (1+1) x 4 working sets.
5a: Snatch deficit deadlift: 5x3 @ 95% of best snatch 
5b: Perform five tall box jumps and 15 jumping alternating lunges  in between deadlift sets 
 
Day 3
MOVEMENT PREP
Four sets: 
DB Bench press x 5. Get as heavy as possible
HEAVY Front rack  Hold x 20 seconds. 
Chin ups or Lat Pull Downs  x 10
TRAINING
1: Snatch Balance: Work up to a heavy single in 10 min.
2: Power snatch waves. 3,2,1,3,2,1,1,1: 70%,75,80,75,80,85,85+
3: Power clean + push jerk waves: 2,2,1,2,2,1,1
75,80,85,75,80,85,85+
4: Front squat + Back squat: (3+3)x 5 working sets 
 
Day 4
TRAINING
1: Snatch: Work up to a heavy single for the day in 15 min. 
2: Clean and jerk: Work up to a heavy single for the day in 15 min. 
3: Snatch: Work up to a heavy single in 10 min. 
4: Clean and jerk: Work up to a heavy single in 10 min. 
5: Back Squat: Work up to a heavy single in 6 sets.
 
Day 5
TRAINING
1:Tall cleans+ jerk + press in splits 4 sets. 
2:Behind the neck jerk: work to a heavy single in ten minutes. 
3:Snatch off blocks (right above knee): 3,2,1,3,2,1,1. Work up in weight, work back down and work back up again. 
4:Clean pull off blocks+ clean (right above knee) + jerk: (1+1+2) x five sets. Work up in weight each set. 
5:Deficit clean deadlifts: 4x3 @ 95% of best clean
 

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Week 1 of 12

5/25/2020

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This program was adopted from www.burgenerstrength.com 

Day 1

MOVEMENT PREP
Three sets:
Db Push up + row: (1+2)x 5 reps
5 strict pull ups with 5 second dead hang in between reps
Db single arm walking lunges x 20 steps (10/10)
TRAINING
1: Tempo ohs (3 sec down, 3 sec hold) + snatch drop + zotts Press: (1+2+3) x 4 sets. 
2: In the hole front squat: 5x3. Try to work up to within 5 kg of your best clean. 
3: Power clean + front squat + pause squat clean ( pause in receive for 3 seconds before standing) + jerk x 5 working sets. 
4: Front squat: work up to a heavy single in 7 minutes.


Day 2

1: Take ten min to build to a heavy push press. 
2: Jerk dip. Plus push jerk. Jerk dip plus jerk. Work up to 70-75% of best push jerk. 
3: Snatch deadlift to mid thigh plus panda pull plus snatch 
4a: Snatch deadlift: 4x3 @ 90% of best snatch 
4b: Perform five tall box jumps in between sets 


Day 3 
MOVEMENT PREP
Four sets: 
Bench press x 5
Front rack reverse lunge x 10 heavy
Chin ups  x 10
TRAINING
1: Power snatch waves. 3,2,1,3,2,1,1,1: 65,70,75,70,75.80,80+,80+
2: Power clean push jerk waves: 2,2,1,2,2,1,1
70,75,80,75,80,85,85+
3: Front squat + back squat: (2+ 3)x 5 sets 

Day 4

TRAINING
Snatch: Work up to a heavy single for the day in 15 min. 
Clean and jerk: Work up to a heavy single for the day in 15 min. 
Snatch: Work up to a heavy single in 10 min. 
Clean and jerk: Work up to a heavy single in 10 min. 
Back Squat: Work up to a heavy single in 6 sets.


Day 5

MOVEMENT PREP
Tall cleans+ jerk + press in splits 4 sets. 
TRAINING
1: Behind the neck jerk: work to a heavy single in ten minutes. 
2: Snatch off blocks (right above knee): 3,2,1,3,2,1,1. Work up in weight, work back down and work back up again. 
3: Clean pull off blocks+ clean (right above knee) + jerk: (1+1+2) x five sets. Work up in weight each set. 
3: Deficit clean deadlifts: 4x3 @ 95% of best cleans. 

​
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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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