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  • Home
  • About
    • About CrossFit NOLA
    • Classes >
      • Out of Town Visitors
      • Classes Offered
      • Schedule
    • Pricing
    • NOLA Barbell Club
    • Gym Rules
    • Nutrition
    • Testimonials
  • 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
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    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
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Week of 11/25/13

11/25/2013

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Week 6


Day 1

  1. Sn Pull+Power Snatch+Full Snatch (Bar stays in the hands)

    1. 1+1+1x3

    2. try to add weight from last week

  2. SnPP+OHS

    1. 1+2, -10%x1+2x2

  3. BS

    1. 2 rounds of (1, 2, 3). 30 seconds rest between sets

    2. add weight from last week


Day 2

  1. ClP+Cl+FS+J

    1. 1+1+1+1x3

    2. try to add weight from last week

  2. PP (working on cycling/TNG)

    1. 5RM -10%x5x2

  3. Jerk Dips

    1. 1x3

    2. add weight from last week


Day 3

  1. Snatch from Mid Blocks

    1. 1RM, -10%x2x3

  2. CJ from Mid Blocks

    1. 1RM, -10%x1x2






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Week of 11/18/13

11/18/2013

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Picture
Week 5

Day 1

  1. SnDL+Power Snatch+Full Snatch (Bar stays in the hands)

    1. 1+1+1x3

    2. try to add weight from last week

  2. SnPP+OHS

    1. 1+3, -10%x1+3x2

  3. BS

    1. 2 rounds of (1, 2, 3). 30 seconds rest between sets

    2. add weight from last week


Day 2

  1. DL+Cl+FS+J

    1. 1+1+1+1x3

    2. try to add weight from last week

  2. PP (working on cycling/TNG)

    1. 5RM -10%x5x2

  3. Jerk Dips

    1. 2x3

    2. add weight from last week


Day 3

  1. Snatch from Mid Blocks

    1. 1RM, -10%x2x3

  2. CJ from Mid Blocks

    1. 1RM, -10%x1x2

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Week of 11/11/13

11/11/2013

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Picture


Week 4

Day 1

  1. SnPTK+Power Snatch+Full Snatch (Bar stays in the hands)

    1. 85-95% of Power Snatch x 1+1+1x3

  2. SnPP+OHS

    1. 2+3, -10%x2+3x2

  3. BS

    1. 2 rounds of (1, 2, 3). 30 seconds rest between sets

    2. cap at 80% of BS


Day 2

  1. ClPTK+Cl+FS+J

    1. 80-90% of CJ max x 1+1+1+1x3

  2. PP (working on cycling/TNG)

    1. 5RM -10%x5x2

  3. Jerk Dips

    1. 2x4 aim for 110-120% of max CJ


Day 3

  1. PSn

    1. 5RM TNG

  2. PC+J

    1. 5RM TNG

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Week of 131104

11/6/2013

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Picture
Not pictured: Jason B, El C, Gil H
Week 3

Day 1

  1. Power Snatch+OHS

    1. 1+3 (add from last week), -10%x1+3x3

  2. Clean+Hang Clean

    1. 1+2 (add from last week), -10%x1+2x3

  3. Pause (2 seconds) Front Squat

    1. 2RM, -15%x2x2


Day 2

  1. Snatch+Hang Snatch

    1. 1+2 (add from last week), -10%x1+2x3

  2. Power Clean+Push Press

    1. 1+3 (add from last week), -10%x1+3x3

  3. Pause (2 seconds) Back Squat

    1. 4RM, -15%x4x2


Day 3

  1. Snatch 1RM

  2. CJ 1RM

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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 Demian Reed, with assistance from Jason Bourgeois

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