Train Like an Athlete – Look Like and Athlete – Olympic Weightlifting for the Masses
Even though there are only two of y’all going down to Vegas next weekend to compete, we’re all on the same basic schedule. Brandon and Dave will compete on Saturday. And you’ll max out here on Friday.
For today:
Snatch: 1RM
Clean and Jerk: 1RM
Front Squat: 1RM
That’s it! You get 3 misses on the snatch, and only 1 or 2 on the CJ. No killing yourself.
Next week, it’s back to Hell.
Power snatch and Cleans up to 90% or less of best power versions.
Front Squat to 90% or less
Stay Lazy
Snatch
Clean & Jerk
Back Squat
- all for singles to a max
This is the second of our three heavy weeks preceding the December 10th local contest we’ve got coming up. Last week we focused primarily on squats, this time it’s clean and jerk.
Monday
Clean and Jerk – 1rm + 3x (2+1)
Snatch – 1rm
Back Squat – 1rm + 3×2
Clean Pulls – Heavy 3
Tuesday
Power Clean and Jerk – 1rm + 3×3
Power Snatch – 1rm
Front Squat – 1rm + 3×2
Wednesday
Clean and Jerks – 1rm
Cleans – 3rm
Jerks – 3×3
Back Squats – 1rm
Snatch Pulls – heavy 3
Here’s Brandon doing 5 reps on the Back Squat with well over double bodyweight:
Day one of week one of the next loading phase. Our focus this week is on squatting … YAY!
Front Squat – 1RM
Snatch – 1RM + 3×3 with a 2 second pause at the knee!!
Back Squat – 1RM + 3×3
Clean Pulls – heavy 3 (NOT MAX!!)
Technique is the focus of the snatch work, don’t go too hard after that max. Save it for the squatting.
The clean pulls are there to drill in technique and add some pulling volume. I suggest that you do only the concentric part of the pull. Don’t max, just go up to the heaviest 3 you can do with good solid form. Hit ALL the right positions, get it in that hip. Drill drill drill.
Here’s Arron doing 5 reps with double bodyweight on the Back Squat. Fun!
The lightest day of the light week is here! I won’t judge you if you sit around the gym drinking hot cocoa, do a couple lifts, and then head home.
Power Snatch: 1RM
Power Clean: 1RM
Front Squat: 1RM
Finally, if you are struggling with the jerk, here is this weeks Samurai Strength episode:
Today’s a power day. Try to keep it mellow …
Power Snatch – 1RM
Power Clean – 1RM
Front Squat – 1RM
Seriously, dudes and dudettes, it’s a light week. Don’t go hog wild here. Max out and get out!
Check out my article today over on Breaking Muscle on The Rule of 3 Workout Routine
Thank the Stars Above! It’s a Light Week …
Of course, this is PDX Weightlifting where “Light” means you only have to max out … but at least there ain’t any back-off sets!
Snatch: 1RM
Clean and Jerk: 1RM
Back Squats: 1RM
Speaking of back squats, here’s Brandon doing one with almost 100kg more than bodyweight:
And, here is today’s blog post about The Weightlifting Singularity
This week was hard, but we’re almost to the end … then a week of lazy-bones-ness
Don’t forget, we’ve got a Power Clean contest on Nov. 5th where you’re eligable to win $100 Bucks!
Thursday
Power Snatch: 1RM + 3RM
Front Squat: 1RM + 3RM
Friday:
Snatch – 1RM
Clean and Jerk – 1RM
Back Squat – 1RM + 4×5
This is the second heavier loading week before a lighter load next week.
As usual, while the total number of reps may not look like much … it is.
Monday:
Clean and Jerk: 1RM + 3RM
Snatch: 1RM
Back Squat: 1RM + 3RM
Push Press: 3×3
Tuesday:
Power Snatch: 1RM + 3RM
Front Squat: 1RM + 3RM
Wednesday:
Snatch: 1RM + 3RM
Clean and Jerk: 1RM
Back Squat: 1RM + 3RM
Push Press: 3×3
Have fun!
