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 2

11/27/2017

0 Comments

 

Day 1

  • Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
  • Power Snatch from Hip+OHS
    • 60-70%x3+2x5
  • Snatch Grip Shoulder Press 4x5
  • Back Squat
    • 75%x6x4

Day 2

  • Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
  • Power Clean from Hip
    • 60-70%x5x5
  • Jerk from Rack
    • 75%x4x1
    • 85%x3x2
    • 90%x2x3
  • RDL
    • 95% (of clean max) x5x4

Day 3

  • Mobilize shoulders and pecs (rec: weighted dislocates)
  • Snatch with pause @ knee
    • 65-75%x3x6
  • Clean with pause @mid thigh + Jerk
    • 65-75%x1+3x6
  • Front Squat (work on keeping hands on the bar)
    • 75%x4x4


0 Comments

Week 1

11/20/2017

0 Comments

 

Day 1

  • Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
  • Power Snatch from Hip
    • 50-60% x 5 x 3
  • Snatch Grip Shoulder Press 4 x 2, Snatch Grip Push Press 3 x 2, Snatch Grip Jerk 2 x 3
    • Add weight across sets and exercises
  • Back Squat
    • 70% x 5 x 3

Day 2

  • Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
  • Power Clean from Hip
    • 50-60% x 5 x 3
  • Jerk from Rack
    • 70% x 3 x 1
    • 80% x 2 x 1
    • 85% x 2 x 2
  • RDL
    • 90% (of clean max) x 5 x 3

Day 3

  • Mobilize shoulders and pecs (rec: weighted dislocates)
  • Snatch with pause @ mid thigh
    • 65-75% x 3 x 4
  • Clean + pause Jerk
    • 65-75% x 1+3 x 4
  • Front Squat (work on keeping hands on the bar)
    • 70% x 4 x 3


0 Comments

Week 7

11/13/2017

0 Comments

 

Day 1

  1. Snatch
    1. Work to Meet Opener
  2. Clean and Jerk
    1. Work to Meet Opener
  3. Front Squat
    1. 85 -95% x 1 x 3

Day 2

  1. Power Snatch
    1. 1 x 5
    2. Moderate and fast  
  2. Power Clean + Jerk
    1. 1 x 4
    2. Moderate and fast
  3. Bent Row
    1. 5 x 3 moderate

Day 3 -

  1. Snatch
    1. Meet warm up
    2. If not doing the meet 1RM
  2. Clean and Jerk
    1. Meet warm up
    2. If not doing the meet 1RM
  3. Back Squat
    1. 70 - 80% x 1 x 3
    2. If not doing the meet, heavy single

0 Comments

Week 6

11/13/2017

0 Comments

 

Day 1

  1. Snatch with pause below knee
    1. 3 x 2 light
    2. 2 x 2 moderate
    3. 1  x 3 Heavy
  2. Snatch Pull to knee
    1. 3 x 3 heavy
  3. Back Squat
    1. 85% x 1 x 5

Day 2

  1. Clean with pause below Knee + Power Jerk
    1. 2 + 3 x 2 light
    2. 1 + 2 x 1 moderate
    3. 1 + 1 x 3 Heavy
  2. Push Press
    1. 5 x 3 moderate
  3. Bent Row
    1. 5 x 3 moderate

Day 3

  1. Snatch
    1. 2 x 3 light
    2. 1 x 4 add to a heavy
  2. Clean and Jerk
    1. 1 x 3 light
    2. 1 x 4 add to a heavy
  3. Front Squat
    1. 85% x 1 x 4

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

    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!