Monday:
Snatch: 3-4×5
RDL’s: 3-4×5
Front Squats: 3-4×5
SUPERSET:
Pull ups: 3×12
Box Jumps: 3×5
SUPERSET
Clapping Push Ups: 3×12
Dumbbell Curls: 3×12
Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.
Archive for June, 2009
WOD: Monday
Monday, June 29th, 2009 at
4:44 pm
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WOD: Friday
Friday, June 26th, 2009 at
4:43 pm
Friday:
Clean (no Jerk): 3-4×5
Snatch Pulls: 3-4×5
Back Squats: 3-4×5
SUPERSET:
Chin ups: 3×12
Box Jumps: 3×5
SUPERSET
Overhead Press: 3×12
Barbell Curls: 3×12
Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.
WOD: Wednesday
Wednesday, June 24th, 2009 at
4:44 pm
Wednesday:
Snatch: 3-4×5
RDL’s: 3-4×5
Front Squats: 3-4×5
SUPERSET:
Pull ups: 3×12
Box Jumps: 3×5
SUPERSET
Bench Press: 3×12
Dumbbell Curls: 3×12
Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.
WOD: Monday
Monday, June 22nd, 2009 at
4:42 pm
Monday:
Clean (no Jerk): 3-4×5
Snatch Pulls: 3-4×5
Back Squats: 3-4×5
SUPERSET:
Chin ups: 3×12
Box Jumps: 3×5
SUPERSET
Behind the Neck Press: 3×12
Barbell Curls: 3×12
Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.
Oregon Weightlifters Rock Nationals
Monday, June 22nd, 2009 at
4:21 pm
Sarah Bertram and Jessica Gee got 1st in the 69’s and 4th in the 63’s, respectively, at Nationals this year. Both of them are from here in Oregon.
Both are also coached by Tom Hirtz, a legend in his own right. My club competes against their club all the time, and it’s fantastic to see the two of them doing so well. They both work extremely hard, and are genuinely cool people. Congratulations!
Here’s a news story about them from KEZI news Eugene, OR. It includes shot of them practicing, and interviews.
WOD: Friday
Friday, June 19th, 2009 at
4:41 pm
Friday:
Snatch: 3-4×5
RDL’s: 3-4×5
Front Squats: 3-4×5
SUPERSET:
Pull ups: 3×12
Box Jumps: 3×5
SUPERSET
Clapping Push Ups: 3×12
Dumbbell Curls: 3×12
Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.
WOD: Wednesday
Wednesday, June 17th, 2009 at
4:38 pm
Wednesday:
Clean (no Jerk): 3-4×5
Snatch Pulls: 3-4×5
Back Squats: 3-4×5
SUPERSET:
Chin ups: 3×12
Box Jumps: 3×5
SUPERSET
Overhead Press: 3×12
Barbell Curls: 3×12
Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.
WOD: Monday
Monday, June 15th, 2009 at
4:31 pm
OK, now it’s time for a Summer “off season” routine. The purpose is to heal up a bit, add some muscle, condition your body (ie, lose some excess fat) and take a (slight) break from the constant pounding of heavy Oly lifts.
Monday:
Snatch: 3-4×5
RDL’s: 3-4×5
Front Squats: 3-4×5
SUPERSET:
Pull ups: 3×12
Box Jumps: 3×5
SUPERSET
Bench Press: 3×12
Dumbbell Curls: 3×12
Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.
And, I know, we’ve got curls in there, but they have their place (especially for shoulder rehab at the biceps insertion, a common place for tendinitis) … just don’t do them in the power rack!
WOD: Friday
Friday, June 5th, 2009 at
9:58 pm
Friday: OFF! No workouts. Rest up for tomorrows contest. If you are not competing tomorrow, pretend you are in the gym and do the following:
Snatch: 3×1, all at top weights
Clean and Jerk: 3×1, same thing
then finish with heavy front squats: 2×1
WOD: Monday
Monday, June 1st, 2009 at
9:54 pm
Monday. This is an easy week after a lot of hard work all month. Next Saturday is the Oregon State Championships. For those of you competing, take this week really mellow.
Snatch: 4×1
Clean and Jerk: 4×1
Front squat: 3×1
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