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  • Home
  • Classes
    • Out of Town Visitors
    • Classes Offered
    • 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
    • Class Sign In
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Week 1

7/31/2017

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Day 1

  • Warm Up
    • General Warm Up
    • Bar Work
      • focus on bar path from knee to power position
  • Mobility:
    • Accumulate 10 1 arm KB OHS each arm
  • Snatch Pull + Snatch from Knee
    • light/warm up x 1+3 x 2
    • moderate x 1+2 x 2
    • add weight x 1+1 x 3
  • BS
    • 70% x 8 x 3

Day 2

  • Warm Up
    • General Warm Up
    • Bar Work
      • focus on elbows moving into rack position and staying in place for the jerk
  • Mobility:
    • Accumulate 10 Good Mornings into Shoulder Press
  • Clean from knee + Jerk
    • light/warm up x 2+2 x 2
    • moderate x 1+2 x 2
    • add weight x 1+1 x 3
  • Wtd GHD Sit up
    • 4 sets of 5
    • super set with 5 weighted dips
      • hold a DB or WB b/w feet

Day 3

  • Warm Up
    • General Warm Up
    • Bar Work
  • Snatch with pause below knee
    • light/warm up x 2 x 2
    • moderate x 2
    • add weight x 1 x 3
  • Clean with pause below knee + Jerk
    • light/warm up x 1+2 x 2
    • moderate x 1+2
    • add weight x 1+1 x 3
  • FS
    • 70% x 6 x 3

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Week 13

7/24/2017

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Day 1

  • Register for the Meet on the Northshore
  • LA State Meet is in Mandeville at Redline Athletics July 29th
    • Must be a USAW member to compete
    • https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=91054
  • Warm Up
    • Power Snatch+OHS
      • 50-70% x 1+1 x 4
  • Snatch
    • Work to Opener
    • if not doing the meet, 90% x 1 x 4
  • Front Squat
    • Work to a heavy single
    • if not doing the meet work to 1RM

Day 2

  • Register for the Meet on the Northshore
  • LA State Meet is in Mandeville at Redline Athletics July 29th
    • Must be a USAW member to compete
    • https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=91054
  • Warm Up
    • Power Clean + Push Press
      • 50-70% x 1+1 x 3
  • C+J
    • Work up to Opener
    • if not doing the meet, 90% x 1 x 4

Day 3

  • Register for the Meet on the Northshore
  • LA State Meet is in Mandeville at Redline Athletics July 29th
    • Must be a USAW member to compete
    • https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=91054
  • Meet Warm Up
    • Snatch and CJ up to ~80-85%
  • if not doing the meet, 1RM Snatch and CJ

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Week 12

7/17/2017

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Day 1

  • LA State Meet is in Mandeville at Redline Athletics July 29th
    • Must be a USAW member to compete
    • https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=91054
  • Power Snatch + OHS
    • work to a heavy 1+1
    • -20% x 1+2
    • -15% x 1+2
    • -10% x 1+1 x 2
  • FS + Jerk
    • 80-90% of CJ x 2 + 1 x 3
  • DB Row
    • 8 x 3

Day 2

  • LA State Meet is in Mandeville at Redline Athletics July 29th
    • Must be a USAW member to compete
    • https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=91054
  • Power Clean + Jerk
    • work to a heavy set of 1+1
    • -20% x 2+1
    • -15% x 2+1
    • -10% x 1+1
  • Behind the neck Snatch Grip Jerk
    • 80-90% of Snatch x 2 x 3
  • SP
    • 4 x 4
    • Add each set

Day 3

  • LA State Meet is in Mandeville at Redline Athletics July 29th
    • Must be a USAW member to compete
    • https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=91054
  • Snatch
    • 1RM
  • Clean and Jerk
    • 1RM

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Week 11

7/10/2017

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Day 1

  • LA State Meet is in Mandeville at Redline Athletics July 29th
    • Must be a USAW member to compete
    • https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=91054
  • Mobility Challenge: Narrow Grip OHS with Hands Touching
    • Work on opening chest/shoulders and hip flexibility
    • If you can already do this, 5x3 with weight
  • Power Snatch
    • work to a heavy single
    • -20% x 2
    • -15% x 2
    • -10% x 1 x 2
  • Snatch RDL
    • 100% x 2 x 3
  • BS
    • Work to new 5RM

Day 2

  • LA State Meet is in Mandeville at Redline Athletics July 29th
    • Must be a USAW member to compete
    • https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=91054
  • Mobility Challenge: Front Rack Sots Press
    • if you can already do this, 5x3 with weight
  • Power Clean + Jerk
    • work to a heavy set of 1+1
    • -20% x 2+1
    • -15% x 2+1
    • -10% x 1+1
  • Clean DL
    • 120% x 3 x 3
  • Bent Row (add weight across sets)
    • 5x5

Day 3

  • LA State Meet is in Mandeville at Redline Athletics July 29th
    • Must be a USAW member to compete
    • https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=91054
  • Snatch
    • work to 3 singles @ 90% of max
  • Clean and Jerk
    • work to 3 singles @ 90% of max
  • Front Squat
    • Find a new 3RM

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Week 10

7/5/2017

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Day 1

  • Mobility Challenge: Narrow Grip OHS with Hands Touching
    • Work on opening chest/shoulders and hip flexibility
    • If you can already do this, 5x3 with weight
  • Snatch DL + Snatch
    • work to a heavy set of 1+1
    • -20% x 2+2
    • -15% x 2+1
    • -10% x 1+1
  • Snatch DL
    • 115% x 2 x 3
  • BS
    • Percentages based on 5RM from week 1
    • 95% x 2 x 4

Day 2

  • Mobility Challenge: Front Rack Sots Press
    • if you can already do this, 5x3 with weight
  • Clean DL+Clean+Jerk
    • work to a heavy set of 1+1+1
    • -20% x 2+2+1
    • -15% x 2+1+1
    • -10% x 1+1+1
  • Clean Pull
    • 100% x 2 x 2
    • 110%x 1 x 3
  • Bent Row (add weight across sets)
    • 5x5

Day 3

  • Snatch from low blocks
    • work to heavy single
    • -10% x 1 x 3
  • Clean from low blocks
    • work to heavy single
    • -10% x 1 x 3
  • Front Squat
    • Percentages based on 3RM from week 1
    • 95% x 2 x 3

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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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