CrossFit NOLA
  • 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
    • CF NOLA Competitors
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Events
  • WWX Scores
  • 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
    • 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
0 Comments

Week 10

11/17/2014

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
      • 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

    Archives

    January 2020
    December 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013

    Categories

    All

    RSS Feed

Thanks for visiting! See you at the Gym!