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  • 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
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Week 2

6/30/2014

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Week 2

W/U

Power Snatch from Hip+OHS

3+3x5

Work Sets

Snatch pull+Snatch from hip

light x1+3x1

mod x1+2x2

add weight x1+1x4

Squat

FS/bs

4x7/13@70%

Day 2

W/U

Power Clean from Hip+Power Jerk

3+3x5

Work Sets

Clean Pull+ Clean from Hip + Pause Jerk

light x1+2+1x1

mod x1+2+1x2

add weight x1+1+1x3

Aux

Snatch Grip Push Press

5x1 add wt from week 1

-10%x5x2

Day 3

Work Sets

Snatch from Mid Blocks

light x3x1

mod x2x2

add weight x1x4

Clean from Mid Blocks

light x3x1

mod x2x1

add weight x1x3

Squat

FS/BS

7/13x4@66% of FS

Picture
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Week 1

6/30/2014

0 Comments

 

Week 1

Day 1

W/U

Power Snatch from Hip+OHS

3+3x5

Work Sets

Snatch with pause @ mid thigh

light x3x1

mod x2x2

add weight x1x4

Squat

FS/BS

7/13x4@65% of FS

Day 2

W/U

Power Clean from Hip+Power Jerk

3+3x5

Work Sets

Clean with pause @ mid thigh + Pause Jerk

light x2x1

mod x1x2

add weight x1x3

Aux

Snatch Grip Push Press

5x1 heavy

-10%x5x2

Day 3

Work Sets

Snatch from High Blocks

light x3x1

mod x2x2a

add weight x1x4

Clean from High Blocks

light x3x1

mod x2x1

add weight x1x3

Squat

FS/BS

7/13x4@94% of Week 1 Day 1

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Week 11

6/16/2014

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Week 11

Day 1

W/U: empty bar or light weight, after gen warmup and bar warmup

3x5 Sn

3x5 SnDL to power position, slow negative

Snatch

1x6@70-90% of snatch max

Snatch Balance

1RM

-10%x2x2

Day 2

W/U: empty bar or light weight, after gen warmup and bar warmup

3x5 clean

3x5 jerk balances

CJ

1x5@70-90% of CJ max

Push Press

1RM

-10%x2x2

Day 3

Snatch

2x2 light

1x4 add weight

1RM

Clean and Jerk

1x2 light

1x3 add weight

1RM

BS

1RM

-10%x2x2

Picture
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Week 10

6/9/2014

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Week 10

Day 1

W/U: empty bar or light weight, after gen warmup and bar warmup

3x5 Sn from knee

3x5 SnDL to power position, slow negative

Sn w/pause at knee

1x6@70-90% of snatch max

Snatch Balance

1x1 add from last week

-10%x2x2

Day 2

W/U: empty bar or light weight, after gen warmup and bar warmup

3x5 clean from knee

3x5 jerk balances

Cl+paused FS+paused Jerk

1x5@70-90% of CJ max

Push Press

1x1 add from last week

-10%x2x2

Day 3 (keep it moderate with good technique today, working up to maxes next week)

Snatch

2x2 light

1x5 add weight

Clean and Jerk

1x2 light

1x4 add weight

BS

1x1 add from last week

-10%x2x2

Picture
Picture
Lacey snatch balance PR 145
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Week 9

6/2/2014

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Week 9

Day 1

W/U: empty bar or light weight, after gen warmup and bar warmup

3x5 Sn from mid thigh

3x5 SnDL to power position, slow negative

Sn pull to knee+Sn (from floor)

1x6@70-90% of snatch max

Snatch Balance

2RM

-10%x2x2

Day 2

W/U: empty bar or light weight, after gen warmup and bar warmup

3x5 clean from mid thigh

3x5 jerk balances

Cl pull to knee+clean from floor+paused jerk

1x5@70-90% of CJ max

Push Press

2RM

-10%x2x2

Day 3

Snatch

3x1 light

2x2 moderate

1x4 add weight

Clean and Jerk

2x1 light

2x2 moderate

1x3 add weight

BS

3RM

-10%x3x2

Picture
Christophe showing off his ridiculous squat on snatch balance
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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 Demian Reed, with assistance from Jason Bourgeois

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