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  • Home
  • Classes
    • Out of Town Visitors
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    • Schedule
  • About
    • About CrossFit NOLA
    • Pricing
    • Gym Rules
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • 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
    • CFNOLA Gymnastics
  • Schedule / Class Sign In
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Week 6

6/28/2020

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Week 6

MOVEMENT PREP

Three sets:

6 reps max height wall ball. 

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 5+# over your 1 RM clean.

2: Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk (1+1+1+1) x 4 working sets. 

3: Clean and Jerk: 3 singles (no need to work back down in weight, build up in weight from the complex above) 

2 sets:

Max reps in 60 seconds of jumping squats with an empty barbell on back. 

1 set: 

Max rep seated barbell press


Day 2

1:.Snatch Push Press: 6-5-4-3-2-1. Make this challenging
2: Low Hang Muscle Snatch + Tall snatch + OHS + Zotts Press: (1+1+1+3) x 4 sets.
3 Snatch deadlift  + Snatch from 1” (go from top down) + Snatch (1+1+1) x 3 working sets.
4: Snatch: 3x2. Pick a challenging weight and hit for three doubles.
5a: Snatch deficit deadlift: 3x3 @ 100% of best snatch 
5b: Perform five tall box jumps and 15 jumping alternating lunges  in between deadlift sets 
 
Day 3
MOVEMENT PREP
Four sets: 
Push ups on rings x 10 
HEAVY Front rack  Hold x 30 seconds. 
Chin ups or Lat Pull Downs  x 10
TRAINING
Snatch Balance: Work up to a heavy single in 10 min.
Power snatch into overhead squat (do not stand before squatting): 3,3,2,2,1,1. Work up as heavy as you can. 
Power clean + push jerk + jerk (2+1+2)x 2 sets, (1+1+1) x 3 sets. Work to a heavy. 
Front squat + Back squat + front squat: (2+2+1) x 4 working 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
TRAINING
1: Tall cleans+ jerk + behind the neck press in splits 3 sets. 
2: Behind the neck jerk + jerk: work to a heavy. 
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: Deficit clean pulls: 4x3 @ 95% of best cleans. 
 

​
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Week 5

6/21/2020

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Week 5 
Day 1

MOVEMENT PREP
Three sets:
Db Push up + row right arm + push up  + left arm row x 5 reps 
5 strict pull ups with 5 second dead hang in between reps
Overhead walking lunge right leg + ohs + overhead walking lunge left leg + ohs x 5 reps
TRAINING
Muscle snatch+ tall snatch+ snatch drop + zotts Press: (1+1+1+ 3) x 4 sets. 
In the hole front squat: 5x3. Try to do more than you did week one!
Clean deadlift to mid thigh + Pause squat clean ( pause in receive for 3 seconds before standing) + jerk x 5 working sets. 
Front squat: work up to a heavy single in 5 sets. 


Day 2

TRAINING
1:Take ten min to build to a heavy push press. 
2:Jerk dip. Plus push jerk. Jerk dip plus jerk. Work up to 80-80%+% of best push jerk: 4 working sets 
3:Snatch deadlift to mid thigh + hang pull + snatch: 5 working sets 
4:Snatch: 4 singles 
5:Snatch deadlift: 4x3 @ 90% of best snatch 
6":Perform five tall box jumps in between sets 


Day 3

MOVEMENT PREP
Four sets: 
Heavy Ass Front Rack supports x 30 sec
Front rack walking lunge x 10 
Ring dips  x 10
TRAINING
1:Power snatch waves. 3,2,1,3,2,1,1: 70,75,70,75.80,85, 85%+
2:Power clean + push jerk waves: 2,2,1,2,2,1,1
3:70,75,80,75,80,85,85+
4:Front squat + back squat: (2+4)x 4 sets 

Day 4

Clean and jerk: work up to a heavy single in 15 min. 
Snatch: Work up to a heavy single for the day in 15 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

TRAINING

1:Tall cleans+ Tall jerk + Jerk Balance + press in splits: (2+2+2+3)x 3 sets. 

 2:Behind the neck jerk + jerk: work to a heavy set in ten minutes. 

3:Snatch high pull off blocks + snatch (right above knee):  (2+2)x 2, (1+1)x 3 working sets. 

4:Deficit clean deadlifts: 3x3 @ 100% of best cleans.

​
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Week 4

6/14/2020

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Week 4
Day 1

MOVEMENT PREP
Three sets:
Single leg double Kb RDL (6/6)
20 push ups 
Double KB Walking Lunge x 20 steps. 
TRAINING
Front squat : 6x 2 @ 80%
Power Clean + Jerk Dip + Jerk (1+1+1) x 3 working sets. 
Power clean and jerk : 3 working sets.

Day 2
TRAINING
1: Snatch Push Press + ohs: 5 singles. Heavy 
2: Muscle Snatch + OHS + Tall Snatch + Zotts Press: (1+1+1+3) x 3 sets.
3: Snatch Pull to mid thigh + Snatch (1+1) x 5 working sets.
4: Snatch deficit deadlift: 3x3 @ 105% of best snatch. 

Day 3
TRAINING
1: Pause Snatch Balance: Work up to a heavy single in 10 min.
2: Power snatch: 3,3,2,2,1,1. work up to a heavy single 
3: Clean from 1” off the floor (go from the top down) + jerk: (1+1) x five sets. 
4: Front squat + Back squat: (1+1)x 5 working sets 


Day 4

TRAINING
1: BTN Rack jerk: work to a heavy single behind the neck jerk 
2: Snatch: Work up to a heavy single for the day 
3: Clean and jerk: Work up to a heavy single for the day 
4: Deficit clean deadlifts: 3x3 @ 100% of best cleans. 


Day 5

TRAINING
1: Back Squat: Work up to a heavy single in 6 sets. 
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: Power clean + push jerk waves: 2,2,1,2,2,1,1
75,80,85,75,80,85,85+. Try and build heavier than last week.

​
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Week 3

6/7/2020

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Day 1

MOVEMENT PREP
Three sets:
Single leg Kb RDL (6/6)
10 Push up + single arm row 
Double KB Walking Lunge x 20 steps. 
TRAINING
1: In the hole front squat + 1 1/4 front squat + front squat : 6x (1+1+1). 
2: Deadlift to mid thigh+Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk (1+1+1+1+1) x 3 working sets. 
3: Clean deadlift to mid thigh + clean + 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 alternating lunge. 


Day 2

TRAINING
1: Snatch Push Press: 6x2. On the second rep, hold overhead for 10 seconds. 
2: Muscle Snatch + OHS + Zotts Press: (1+1+3) x 4 sets
3: Snatch Pull + High Pull + Snatch (1+1+1) x 3 working sets.
4: Snatch Pull + Snatch (1+1) x 3 working sets.
5a: Snatch: three singles
5b: Snatch deficit deadlift: 4x3 @ 100% of best snatch 
Perform five tall box jumps  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

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


Day 5

TRAINING
1: Tall cleans+ jerk + press in splits 4 sets. 
2: Rack 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: Power clean + push jerk waves: 2,2,1,2,2,1,1
75,80,85,75,80,85,85+. Try and build heavier than last week. 
5: Deficit clean deadlifts: 4x3 @ 95% of best cleans. 



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    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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