CrossFit NOLA
  • 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
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Online Shirt Store
  • Events
  • 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
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Online Shirt Store
  • Events

Week 6 of 9

9/20/2020

0 Comments

 
Week 6 9/21

Day 1

MOVEMENT PREP 
3 sets:

Goblet hold lateral lunge x 8 each side. 

Single Arm DB Bench Press in Hollow holds x 10 each arm

Weighted Barbell Glute Bridge x 10. Heavy. 

TRAINING 

1: Snatch Push Press + OHS + Snatch Balance (3+1+1)x 3

2: Pause Snatch Balance: Work up to a heavy double for the day. 

3: Snatch Deadlift to mid thigh (pause for three seconds) + Snatch High Pull + Snatch: (1+1+1) x 3

4: Snatch High Pull + Snatch: (1+1) x 2

5: Snatch: 3 singles

6: In The Hole Front Squat + Pause Front Squat + Front Squat: (1+1+1) x 4 sets. Work up to a challenging set.

*in between sets perform 30 sec weighted plank.


Day 2

MOVEMENT PREP
Single Leg Box Jump x 6 each leg. 
Rotational Med Ball Throw  x 10 each side. 
KB Flutter Kicks x 30 seconds. Hold two kettle bells and do flutter kicks. 
TRAINING
1: Power Snatch x 3 reps x 5 sets. (2”,4”,6”.)  Land each rep a little lower. 
2: Power Clean + Push Jerk: (2+1) x 3 sets, (1+1) x 2 sets. 

Day 3

MOVEMENT PERP
sets:
Double Kb Front Rack Russian Step Ups x 6 each leg
Chinese Row x 10. Pause at the top for two seconds.
2 Arm KB Weighted Sit Up+ Press: (1+1) x 7.
TRAINING
1: Push Press + Push Jerk (1+1) x 5: Work up to a heavy set.
2: Clean Deadlift to mid knee (pause for three seconds)+ Clean Pull + Clean+ Jerk: (1+1+1+1) x 3 sets
3: Clean Pull + Clean + Jerk (1+1+1) x 2 sets. 
4: Clean Pull From 1 inch off floor (once the bar leaves the ground, it cannot touch the floor again until set is over): 4x3
5: Banded Back Squats: 5x5. 
 
Day 4
TRAINING
Snatch: Work up to a heavy single for the day. 
Clean and jerk: Work up to a heavy single for the day. 
Front Squat: Work up to a heavy triple for the day.
 
Day 5
MOVEMENT PREP 
3 sets: 
Wall sit DB Strict Press x 10
Banded Pull Apart (Palms up)
1 OHS + 1 Zotts Press x 5 reps (PVC Pipe)
TRAINING
1: Pause Snatch Balance + Snatch Balance: (2+1) x 3, (1+1) x 2. Work up to a challenging set. 
2: Jerk Dip + Jerk: (1+1) x 5 working sets. Work up to a heavy for the day. 
3: Cleans from Blocks (bar should be right above the knee): 5x2
4: Snatch Deadlift: 3x3 @ 105% of best snatch
 

​
0 Comments



Leave a Reply.

    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

    Archives

    January 2021
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    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!