Train Like an Athlete – Look Like and Athlete – Olympic Weightlifting for the Masses
Looking serious
Friday
Snatch: 4×2
Clean Pulls: 4×2
Front Squats: 4×2
Superset:
Pull Ups: 3×8
Box Jumps: 3×6
Superset:
Incline Dumbbell Press: 3×8
Dumbbell Curls: 3×8
Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.
Wednesday
Clean and Jerk: 4×2
Snatch Pulls: 4×2
Back Squats: 4×2
Superset:
Chin Ups: 3×8
Box Jumps: 3×6
Superset:
Dips: 3×8
Barbell Curls: 3×8
Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.
Tired of Barbells? Lift logs!
Monday
Snatch: 4×2
Clean Pulls: 4×2
Front Squats: 4×2
Superset:
Pull Ups: 3×8
Box Jumps: 3×6
Superset:
Incline Dumbbell Press: 3×8
Dumbbell Curls: 3×8
Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.
You ain't got to be big to lift big!
Friday
Clean and Jerk: 4×2
Snatch Pulls: 4×2
Back Squats: 4×2
Superset:
Chin Ups: 3×8
Box Jumps: 3×6
Superset:
Dips: 3×8
Barbell Curls: 3×8
Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.
Wednesday
Snatch: 4×2
Clean Pulls: 4×2
Front Squats: 4×2
Superset:
Pull Ups: 3×8
Box Jumps: 3×6
Superset:
Incline Dumbbell Press: 3×8
Dumbbell Curls: 3×8
Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.
Some Lifting Music
Monday
Clean and Jerk: 4×2
Snatch Pulls: 4×2
Back Squats: 4×2
Superset:
Chin Ups: 3×8
Box Jumps: 3×6
Superset:
Dips: 3×8
Barbell Curls: 3×8
Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.
(the above pic was from the Portland Highland Games at Mount Hood Community College.)
Friday
Snatch: 4×2
Clean Pulls: 4×2
Front Squats: 4×2
Superset:
Pull Ups: 3×8
Box Jumps: 3×6
Superset:
Incline Dumbbell Press: 3×8
Dumbbell Curls: 3×8
Wednesday
Clean and Jerk: 4×2
Snatch Pulls: 4×2
Back Squats: 4×2
Superset:
Chin Ups: 3×8
Box Jumps: 3×6
Superset:
Dips: 3×8
Barbell Curls: 3×8
Credit: Portland Highland Games Association
Aaron, Chris, and I are all planning on competing this coming Saturday in the Portland Highland Games. Should be a rockin’ good time. We’re all Newbies, so I’m planning on looking rediculous … but what else is new?! I have a new sport kilt to replace my old wool one (who wants to workout in wool?). Should be great.
Highland Games is a rockin’ sport, but it certainly favors the big guys (like the dude in the picture). None of us are that. But, as Olympic Weightlifters we ARE explosive, strong, and athletic. That should help.
Monday
Snatch: 4×2
Clean Pulls: 4×2
Front Squats: 4×2
Superset:
Pull Ups: 3×8
Box Jumps: 3×6
Superset:
Incline Dumbbell Press: 3×8
Dumbbell Curls: 3×8
