PDX Weightlifting » Workout of the Day

Monday WOD

Nick Horton — Mon, 09 Jan 2012 22:49:44 +0000

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...

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WOD: 2 Days out from a contest

Nick Horton — Fri, 16 Dec 2011 00:02:34 +0000

Power snatch and Cleans up to 90% or less of best power versions. Front Squat to 90% or less Stay Lazy

Yes, we’re open and here’s our WOD

Nick Horton — Fri, 25 Nov 2011 23:39:37 +0000

Snatch Clean & Jerk Back Squat - all for singles to a max

Monday – Wednesday WOD’s

Nick Horton — Wed, 09 Nov 2011 18:47:46 +0000

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...

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Monday WOD

Nick Horton — Mon, 31 Oct 2011 22:35:03 +0000

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...

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Thursday WOD and Samurai Strength Episode 5

Nick Horton — Thu, 27 Oct 2011 19:18:14 +0000

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: ...

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Tuesday WOD

Nick Horton — Tue, 25 Oct 2011 21:41:05 +0000

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...

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Monday WOD

Nick Horton — Mon, 24 Oct 2011 21:51:59 +0000

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...

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WOD for Friday … and Thursday!

Nick Horton — Fri, 21 Oct 2011 21:54:02 +0000

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...

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WODs for M-T-W

Nick Horton — Wed, 19 Oct 2011 21:49:20 +0000

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...

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