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  • Home
  • About
    • About CrossFit NOLA
    • Classes >
      • Schedule
      • Classes Offered
      • Out of Town Visitors
    • 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
    • CFNOLA Powerlifting
    • CF NOLA Competitors
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Events
  • WWX Scores

Week 9

6/29/2016

0 Comments

 

Day 1

  • Mobilize Traps and Shoulders (Rec: wtd dislocates)
  • Snatch from Knee + OHS
    • 70% x 2+3 x 2
    • 75% x 2+2
    • 80% x 1+2 x 2
  • Snatch Grip Jerk 3x5
  • Back Squat
    • 85% x 3 x 4

Day 2

  • Mobilize Hips (Rec: heels together squat)
  • Clean from Knee + Push Press
    • 70% x 2+3 x 2
    • 75% x 2+2
    • 80% x 1+2 x 2
  • Jerk from Rack
    • 77% x 3 x 3
    • 82% x 2
    • 87% x 1 x 3
  • RDL
    • 100% (of clean max) x 3 x 3

Day 3

  • Mobilize shoulders and pecs (rec: weighted dislocates)
  • David, Mark and Marcus’ special day
  • Snatch
    • Work to max
  • Clean + Jerk
    • Work to max
  • Front Squat (work on keeping hands on the bar)
    • 85% x 2 x 5


0 Comments

Week 8

6/20/2016

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Day 1

  • Mobilize Traps and Shoulders (Rec: narrow grip OHS)
  • Snatch from Hip + OHS
    • 65% x 2+3 x 2
    • 70% x 2+2
    • 75% x 1+2 x 2
  • Snatch Grip Jerk 3x5
  • Back Squat
    • 80% x 5 x 3

Day 2

  • Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
  • Clean from Hip + Push Press
    • 65% x 2+3 x 2
    • 70% x 2+2
    • 75% x 1+2 x 2
  • Jerk from Rack
    • 75% x 3 x 3
    • 80% x 2
    • 85% x 1 x 3
  • RDL
    • 95% (of clean max) x 3 x 3

Day 3

  • Mobilize shoulders and pecs (rec: weighted dislocates)
  • Snatch Pull + Snatch
    • 65-80% x 1+2 x 6
  • Clean Pull + Clean + Jerk
    • 65-80% x 1+2+1 x 6
  • Front Squat (work on keeping hands on the bar)
    • 75% x 4 x 4


0 Comments

Week 7

6/15/2016

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Day 1

  • Mobilize Traps and Shoulders (Rec: narrow grip OHS)
  • Power Snatch with Pause below knee + OHS
    • 65% x 2+3 x 2
    • 70% x 2+2
    • 75% x 1+2 x 2
  • Snatch Grip Jerk 3x5
  • Back Squat
    • 87% x 3 x 4

Day 2

  • Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
  • Power Clean with Pause below knee + Push Press
    • 65% x 2+3 x 2
    • 70% x 2+2
    • 75% x 1+2 x 2
  • Jerk from Rack
    • 70% x 3 x 3
    • 77% x 2
    • 82% x 1 x 3
  • RDL
    • 115% (of clean max) x 3 x 3

Day 3

  • Mobilize shoulders and pecs (rec: weighted dislocates)
  • Snatch Pull + Snatch from below Knee
    • 65-80%x1+2x6
  • Clean from below Knee + Jerk
    • 65-80%x1+3x6
  • Front Squat (work on keeping hands on the bar)
    • 82% x 2 x 4


0 Comments

Week 6

6/6/2016

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Day 1

  • Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
  • Power Snatch with Pause at knee + OHS
    • 65% x 2+3 x 2
    • 70% x 2+2
    • 75% x 1+2 x 2
  • Snatch Grip Push Press 3x5
  • Back Squat
    • 77% x 5 x 4

Day 2

  • Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
  • Power Clean with Pause at Knee + Push Press
    • 65% x 2+3 x 2
    • 70% x 2+2
    • 75% x 1+2 x 2
  • Jerk from Rack
    • 70% x 3 x 3
    • 75% x 2
    • 80% x 1 x 3
  • DL
    • 110% (of clean max) x 5 x 3

Day 3

  • Mobilize shoulders and pecs (rec: weighted dislocates)
  • Snatch Pull + Snatch from Knee
    • 65-80%x1+2x6
  • Clean from Knee + Jerk
    • 65-80%x1+3x6
  • Front Squat (work on keeping hands on the bar)
    • 77% x 3 x 4


0 Comments

Week 5

6/1/2016

0 Comments

 

Day 1

  • Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
  • Power Snatch with Pause at Hip + OHS
    • 60% x 2+3 x 2
    • 65% x 2+2
    • 70% x 1+2 x 2
  • Snatch Grip Shoulder Press 3x5
  • Back Squat
    • 70% x 3 x 5

Day 2

  • Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
  • Power Clean with Pause at Hip + Push Press
    • 60% x 2+3 x 2
    • 65% x 2+2
    • 70% x 1+2 x 2
  • Jerk from Rack
    • Work to a heavy single
  • DL
    • 105% (of clean max) x 5 x 3

Day 3

  • Mobilize shoulders and pecs (rec: weighted dislocates)
  • Snatch Pull + Snatch from Hip
    • 65-75%x1+2x6
  • Clean from Hip + Jerk
    • 65-75%x1+3x6
  • Front Squat (work on keeping hands on the bar)
    • 70% x 2 x 4


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

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