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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 - 540 N. Cortez - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
    • Member Spotlight
    • CF NOLA Powerlifting
    • CF NOLA Competitors
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Events
  • WWX Scores

Week 11

11/24/2014

0 Comments

 

Day 1

  1. Dynamic Warm-up and Bar Work 5-10 mins
  2. 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
    1. Lifts 25 mins
      • Snatch Pull+Hang Power Snatch
        • 2+3x2 Light
        • 1+2x2 Mod
        • 1+1x4 Add Weight
      1. Strength 15 mins
        • Snatch Grip Jerk+OHS
          • 1+2x5 Add weight each set
        1. Auxiliary 5-10 mins
          • Back Extensions
            • 10x3
            • Hold a plate to the chest to add weight

          Day 2

          1. Dynamic Warm-up and Bar Work 5-10 mins
          2. 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
            1. Lifts 25 mins
              • Clean Pull + Hang Power Clean  
                • 2+2 x2 Light
                • 1+2 x1 Moderate
                • 1+1 x4 Add Weight
              1. Strength 15 mins
                • FS
                  • 3x2 light
                  • 2x2 moderate
                  • 1x3 Add weight
                1. Auxiliary 5-10 mins
                  • DB Shoulder Press
                    • 10x3 each arm

                  Day 3

                  1. Dynamic Warm-up and Bar Work 5-10 mins
                  2. W/U Jerk Balance 5x4 5-10 mins
                  3. Lifts 30 mins
                    • Snatch
                      • 3 x2 Light
                      • 2 x2 Moderate
                      • 1 x4 add weight (cap at two misses)
                    • Clean and Jerk  
                      • 1+3 x2 Light
                      • 1+2 x1 Moderate
                      • 1+1 x3 add weight (cap at two misses)
                    1. Strength 15 mins
                      • Back Squat
                        • 60%x5
                        • 70%x3
                        • 80%x2
                        • 90%x2
                        • 95%x1
                        • 1 RM

Picture
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Week 10

11/17/2014

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Day 1

  1. Dynamic Warm-up and Bar Work 5-10 mins
  2. 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
    1. Lifts 25 mins
      • Power Snatch+Hang Power Snatch
        • 2+3x2 Light
        • 1+2x2 Mod
        • 1+1x4 Add Weight
      1. Strength 15 mins
        • Snatch Grip Jerk+OHS
          • 1+2x5 Add weight each set
        1. Auxiliary 5-10 mins
          • Back Extensions
            • 10x3
            • Hold a plate to the chest to add weight

          Day 2

          1. Dynamic Warm-up and Bar Work 5-10 mins
          2. 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
            1. Lifts 25 mins
              • Power Clean + Hang Power Clean  
                • 2+2 x2 Light
                • 1+2 x1 Moderate
                • 1+1 x4 Add Weight
              1. Strength 15 mins
                • FS
                  • 3x2 light
                  • 2x2 moderate
                  • 1x3 Add weight
                1. Auxiliary 5-10 mins
                  • DB Shoulder Press
                    • 10x3 each arm

                  Day 3

                  1. Dynamic Warm-up and Bar Work 5-10 mins
                  2. W/U Jerk Balance 5x4 5-10 mins
                  3. Lifts 30 mins
                    • Snatch
                      • 3 x2 Light
                      • 2 x2 Moderate
                      • 1 x4 add weight (cap at two misses)
                    • Clean and Jerk  
                      • 1+3 x2 Light
                      • 1+2 x1 Moderate
                      • 1+1 x3 add weight (cap at two misses)
                    1. Strength 15 mins
                      • Back Squat
                        • 60%x5
                        • 65%x5
                        • 70%x5
                        • 75%x5

Picture
0 Comments

Week 9

11/10/2014

0 Comments

 

Day 1

  1. Dynamic Warm-up and Bar Work 5-10 mins
  2. 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
    1. Lifts 25 mins
      • Snatch Pull + Hang Snatch
        • 2+3x2 Light
        • 2+2 x2 Moderate
        • 2+1 x4 Add Weight
      1. Strength 15 mins
        • Bent Row
          • 5x5
        1. Auxiliary 5-10 mins
          • Back Extensions
            • 10x3
            • Hold a plate to the chest to add weight

          Day 2

          1. Dynamic Warm-up and Bar Work 5-10 mins
          2. 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
            1. Lifts 25 mins
              • Hang Clean +Jerk
                • 2+2 x2 Light
                • 1+2 x1 Moderate
                • 1+1 x4 Add Weight
              1. Strength 15 mins
                • Deadlift
                  • 3x2 light
                  • 2x2 moderate
                  • 1x4 Up to 1 RM
                1. Auxiliary 5-10 mins
                  • DB Shoulder Press
                    • 10x3 each arm

                  Day 3

                  1. Dynamic Warm-up and Bar Work 5-10 mins
                  2. W/U Jerk Balance 5x4 5-10 mins
                  3. Lifts 30 mins
                    • Snatch from Low Blocks
                      • 3 x2 Light
                      • 2 x2 Moderate
                      • 1 x4 add weight (cap at two misses)
                    • Clean from Low Blocks
                      • 3 x2 Light
                      • 2 x1 Moderate
                      • 1 x3 add weight (cap at two misses)
                    1. Strength 15 mins
                      • Back Squat
                        • 60%x5
                        • 70%x3
                        • 80%x2
                        • 90%x2
                        • 95%x1

Picture
0 Comments

Week 8

11/4/2014

0 Comments

 

Day 1

  1. Dynamic Warm-up and Bar Work 5-10 mins
  2. 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
    1. Lifts 25 mins
      • Hang Snatch
        • 4x2 Light
        • 2 x2 Moderate
        • 1 x5 Add Weight
      1. Strength 15 mins
        • Bent Row
          • 5x5
        1. Auxiliary 5-10 mins
          • Back Extensions
            • 10x3
            • Hold a plate to the chest to add weight

          Day 2

          1. Dynamic Warm-up and Bar Work 5-10 mins
          2. 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
            1. Lifts 25 mins
              • Clean pull+Hang Clean +Jerk
                • 2+2+2 x2 Light
                • 2+1+2 x1 Moderate
                • 2+1+1 x3 Add Weight
              1. Strength 15 mins
                • Deadlift
                  • 3x2 light
                  • 2x2 moderate
                  • 1x3 Add weight
                1. Auxiliary 5-10 mins
                  • DB Shoulder Press
                    • 10x3 each arm

                  Day 3

                  1. Dynamic Warm-up and Bar Work 5-10 mins
                  2. W/U Jerk Balance 5x4 5-10 mins
                  3. Lifts 30 mins
                    • Snatch from mid Blocks
                      • 3 x2 Light
                      • 2 x2 Moderate
                      • 1 x4 add weight (cap at two misses)
                    • Clean from mid Blocks
                      • 3 x2 Light
                      • 2 x1 Moderate
                      • 1 x3 add weight (cap at two misses)
                    1. Strength 15 mins
                      • Back Squat
                        • 70%x5
                        • 80%x5
                        • 85%x2
                        • 90%x3
                        • 100%x1

0 Comments

Week 7

11/4/2014

0 Comments

 

Day 1

  1. Dynamic Warm-up and Bar Work 5-10 mins
  2. 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
    1. Lifts 25 mins
      • Hang Power Snatch+Hang Snatch
        • 2+3 x2 Light
        • 2+2 x2 Moderate
        • 1+2 x4 Add Weight
      1. Strength 15 mins
        • Bent Row
          • 5x5
        1. Auxiliary 5-10 mins
          • Back Extensions
            • 10x3
            • Hold a plate to the chest to add weight

          Day 2

          1. Dynamic Warm-up and Bar Work 5-10 mins
          2. 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
            1. Lifts 25 mins
              • Hang Power Clean + Clean +Jerk
                • 2+2+2 x2 Light
                • 2+1+2 x1 Moderate
                • 2+1+1 x3 Add Weight
              1. Strength 15 mins
                • Deadlift
                  • 3x2 light
                  • 2x2 moderate
                  • 1x3 Add weight
                1. Auxiliary 5-10 mins
                  • DB Shoulder Press
                    • 10x3 each arm

                  Day 3

                  1. Dynamic Warm-up and Bar Work 5-10 mins
                  2. W/U Jerk Balance 5x4 5-10 mins
                  3. 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)
                    1. Strength 15 mins
                      • Back Squat
                        • 70%x5
                        • 80%x5
                        • 85%x2
                        • 90%x3
                        • 100%x1

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 Demian Reed, with assistance from Jason Bourgeois

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