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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
  • Online Shirt Store
  • Events

Week 1 new cycle

10/27/2015

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Day 1
General Warm Up
Dynamic Warm Up
Snatch Bar Work
Hip Mobility
Couch Stretch
Kang Squats 4x3
https://www.youtube.com/watch?v=-_lwSIvxUMY
Snatch Pull+Snatch From Knee+OHS
1+2+3x2 Light
1+2+2x2 Moderate
1+1+2x4 Add Weight
Back Squat
65%x10x3



Day 2
General Warmup
Dynamic Warmup
Clean and Jerk Bar Work
Shoulder Mobility
Shoulder Dislocates and Lax Ball to Traps/Pec
Behind the neck Press, work on narrowing grip 4x3
Clean from Knee+FS+Jerk
1+2+3x2 Light
1+2+2x2 Moderate
1+1+2x4 Add Weight
Push Press
5x5

Day 3
General Warmup
Dynamic Warmup
Snatch and Clean Bar Work
Snatch from High Blocks
3x1 Warmup
2x4 Add weight
Clean from High Blocks
3x1 Warmup
2x3 Add weight
Back S quat
75%x5x5

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Week 13

10/19/2015

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Day 1
Warm Up
Dynamic Stretch
General Bar Work
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
Warm Up
Dynamic Stretch
General Bar Work
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
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

10/19/2015

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Day 1
W/U: empty bar or light weight, after gen warmup and bar warmup
3x5 Sn
3x5 SnDL
Snatch
work to opener
drop 25% and work back up to opener + 5-10 lbs.
BS
105% of 5RM x 1 x 5
Day 2
W/U: empty bar or light weight, after gen warmup and bar warmup
3x5 clean
3x5 jerk balances
CJ
work to opener
drop 25% and work back up to opener + 5-10 lbs.
Push Press
1RM
-10%x2x2
Day 3
Snatch
80-90%x1x6
Clean and Jerk
80-90%x1x4
FS
105% of 3RM x1 x 3

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Week 11

10/7/2015

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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
BS
100% of 5RM x 1 x 5
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
FS
100% of 3RM x1 x 4

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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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