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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
    • Online Store
  • Free Class Sign Up
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Week 3

9/29/2014

0 Comments

 

Day 1

Dynamic Warm-up and Bar Work 5-10 mins

W/U OHS Mobility 10 mins

Beginner: Banded OHS

band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar

[VIDEO]

Intermediate: Narrow Grip OHS

Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS

[VIDEO]

Advanced: KB OHS

[VIDEO]

Lifts 25 mins

Snatch Pull+Snatch Pull from Knee+Hang Snatch

1+1+2 x2 Light

1+1+2 x1 Moderate

1+1+1 x4 Add Weight

Strength 15 mins

Snatch Grip Jerk

3 x2 Light

2 x4 Work toward Snatch Max

Auxiliary 5-10 mins

Back Extensions

10x3

Hold a plate to the chest to add weight

Day 2

Dynamic Warm-up and Bar Work 5-10 mins

W/U Front Rack Mobility 10 mins

Beginner: Goblet Squat

Intermediate: Banded Front Rack Sotts Press

band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar

[VIDEO]

Advanced: Front Rack Sotts Press

[VIDEO]

Lifts 25 mins

Clean Pull+Power Clean+Jerk

1+2+2 x2 Light

1+1+2 x1 Moderate

1+1+1 x3 Add Weight

Strength 15 mins

1 ¼ FS (Squat to the bottom, bounce up to ~parallel, back down and all the way up)

2 x2 Light

1x4 up to max

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168

Auxiliary 5-10 mins

DB Shoulder Press

10x3 each arm

Day 3

Dynamic Warm-up and Bar Work 5-10 mins

W/U Jerk Balance 5x4 5-10 mins

Lifts 30 mins

Snatch from High Blocks

3 x2 Light

2 x2 Moderate

1 x4 add weight (cap at two misses)

Clean from High Blocks

3 x2 Light

2 x1 Moderate

1 x3 add weight (cap at two misses)

Strength 15 mins

Back Squat

65% x8

70% x8

80% x6

85% x6

Picture
0 Comments

Week 2

9/24/2014

0 Comments

 

Day 1

Dynamic Warm-up and Bar Work 5-10 mins

W/U OHS Mobility 10 mins

Beginner: Banded OHS

band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar

[VIDEO]

Intermediate: Narrow Grip OHS

Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS

[VIDEO]

Advanced: KB OHS

[VIDEO]

Lifts 25 mins

Snatch Pull+Power Snatch+Hang Snatch

1+1+2 x2 Light

1+1+2 x1 Moderate

1+1+1 x4 Add Weight

Strength 15 mins

Snatch Grip Jerk

3 x2 Light

2 x4 Work toward Snatch Max

Auxiliary 5-10 mins

Back Extensions

10x3

Hold a plate to the chest to add weight

Day 2

Dynamic Warm-up and Bar Work 5-10 mins

W/U Front Rack Mobility 10 mins

Beginner: Goblet Squat

Intermediate: Banded Front Rack Sotts Press

band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar

[VIDEO]

Advanced: Front Rack Sotts Press

[VIDEO]

Lifts 25 mins

Clean Pull+Hang Clean+Jerk

1+2+2 x2 Light

1+1+2 x1 Moderate

1+1+1 x3 Add Weight

Strength 15 mins

1 ¼ FS (Squat to the bottom, bounce up to ~parallel, back down and all the way up)

2 x2 Light

1 x4 Work toward clean max

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168

Auxiliary 5-10 mins

DB Shoulder Press

10x3 each arm

Day 3

Dynamic Warm-up and Bar Work 5-10 mins

W/U Jerk Balance 5x4 5-10 mins

Lifts 30 mins

Hang Snatch from Mid Thigh

3 x2 Light

2 x2 Moderate

1 x4 add weight (cap at two misses)

Hang Clean from Mid Thigh + Jerk

3+1 x2 Light

2+1 x1 Moderate

1+1 x3 add weight (cap at two misses)

Strength 15 mins

Back Squat

60% x10

65% x8

70% x6

75% x6

80% x6

Picture
0 Comments

Week 1 New Cycle

9/15/2014

0 Comments

 

Day 1

Dynamic Warm-up and Bar Work 5-10 mins

W/U OHS Mobility 10 mins

Beginner: Banded OHS

band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar

https://www.youtube.com/watch?v=oVPT9PNZ1hA&feature=em-upload_owner

Intermediate: Narrow Grip OHS

Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS

https://www.youtube.com/watch?v=buedqSeZfT8&feature=em-upload_owner

Advanced: KB OHS

https://www.youtube.com/watch?v=zADE-wRP968&feature=em-upload_owner

Lifts 25 mins

Snatch Pull+Hang Snatch

2+3 x2 Light

2+2 x1 Moderate

1+2 x4 Add Weight

Strength 15 mins

Snatch Grip Jerk

3 x2 Light

2 x4 Work toward Snatch Max

Auxiliary 5-10 mins

Back Extensions

10x3

Hold a plate to the chest to add weight

Day 2

Dynamic Warm-up and Bar Work 5-10 mins

W/U Front Rack Mobility 10 mins

Beginner: Goblet Squat

Intermediate: Banded Front Rack Sotts Press

band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar

https://www.youtube.com/watch?v=XiJidIAzyGQ&feature=em-upload_owner

Advanced: Front Rack Sotts Press

https://www.youtube.com/watch?v=v9SosJag3mA&feature=em-upload_owner

Lifts 25 mins

Clean+Jerk, 2 count pause after receiving the bar overhead (before recovering the feet)

2+3 x2 Light

2+2 x1 Moderate

1+2 x3 Add Weight

Strength 15 mins

1 ¼ FS (Squat to the bottom, bounce up to ~parallel, back down and all the way up)

2 x2 Light

2 x4 Work toward clean max

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168

Auxiliary 5-10 mins

DB Shoulder Press

10x3 each arm

Day 3

Dynamic Warm-up and Bar Work 5-10 mins

W/U Jerk Balance 5x4 5-10 mins

Lifts 30 mins

Snatch w/Pause @ mid thigh

3 x2 Light

2 x2 Moderate

1 x4 add weight (cap at two misses)

Clean w/Pause @ mid thigh + Jerk

3+1 x2 Light

2+1 x1 Moderate

1+1 x3 add weight (cap at two misses)

Strength 15 mins

Back Squat

60% x10

70% x8

75% x6

80% x4

Picture
0 Comments

Week 12

9/8/2014

2 Comments

 

Week 12

Day 1

Stay light today if you are planning to max out on Friday

W/U

Power Snatch+OHS

3+3x5

Work Sets

Snatch+pause OHS

light x1+3x1

mod x1+2x2

add weight x1+1x4

Squat

BS

3x3 @60%

Maxing out on Friday

Day 2

Stay light today if you are planning to max out on Friday

W/U

Power Clean+Power Jerk

3+3x5

Work Sets

Clean + Pause FS + Pause Jerk

light x1+1+1x1

mod x1+1+1x2

add weight x1+1+1x3

Aux

Snatch Grip Push Press

1RM

-10%x2x2

Day 3

Work Sets

Snatch light x3x1

mod x2x2

add weight to 1 RM

Clean and Jerk

light x2x1

mod x1x1

add weight to 1 RM

Squat

FS or BS

1RM

2 Comments

Week 11

9/8/2014

0 Comments

 

Week 11

Day 1

Labor Day!

Day 2

W/U

Power Clean + Power Jerk

3+3x5

Work Sets

Clean Pull + Clean + Pause Jerk

light x1+2+1x1

mod x1+2+1x2

add weight x1+1+1x3

Aux

Snatch Grip Push Press

1x1 add wt from week 10

-10%x2x2

Day 3

Work Sets

Snatch low Blocks

light x3x1

mod x2x2

add weight x1x4

Clean from low blocks

light x3x1

mod x2x1

add weight x1x3

Squat

FS/BS

2/4 x 4 @ 70%

Note: Do Day 1 if you missed Monday

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 Cathy Ton

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