Train Like an Athlete – Look Like and Athlete – Olympic Weightlifting for the Masses
Monday:
Clean and Jerk: 1rm
Clean: 4rm
Jerks off blocks/rack: 3×3
Back Squats: 1rm + 2×3
Tuesday:
Hip Thrust: Heavy 3
Power snatch: 1rm + 2×3
Front Squat: 1rm
Wednesday:
Snatch: 1rm + 3rm
Back Squats: 1RM + 2×3
Push Press: 3×3
RDL’s: heavy 3
Thursday:
Power Snatch: 1RM + 2×3
Power Clean: 1RM + 2×3
Front Squat: 1RM + 2×3
Have fun!!!
Our power snatch competition with Black Box FW this month really fired up the team! There were a total of 9 PR’s on Monday, 6 of them being on the Power Snatch itself!!
Just goes to show, you MUST find ways to motivate yourself in training if you want to improve.
Here are the videos (sinclair results below):
For some reason I forgot to include Trevor’s … which was a PR!!
Sinclair regulates for your Age and Weight. I didn’t include the lifters actual weights or ages, but I did use them in calculating. I left age blank, and simply put down the weight class they compete in.
Sinclair does NOT allow you to compare women to men. It is based on the world record results for the Super Heavy weights which is different for each gender.
|
Name |
Weight Class |
Power Snatch |
Sinclair |
|
Beth |
75 |
50 |
58 |
|
Cindy |
53 |
42 |
59 |
|
Spence |
69 |
37 |
43.6 |
|
Average: |
53.5 |
|
Name |
Weight Class |
Power Snatch |
Sinclair |
|
Trevor |
77 |
85 |
104.4 |
|
Andrew |
77 |
72 |
90.3 |
|
Ben |
77 |
70 |
91 |
|
Arron |
77 |
100 |
122.8 |
|
Nick |
77 |
85 |
107.4 |
|
Brandon |
62 |
80 |
113.7 |
|
Chris |
105 |
90 |
99.9 |
|
Dave |
105 |
77 |
85.4 |
|
Average: |
101.9 |
So, our women averaged 53.5 and the men had 101.9 which gives a total of:
53.5 + 101.9 = 155.4
Great job team!!
Snatch – 1RM + 3×3
Clean and Jerk – 1RM
Back Squat – 1RM
Push Press – 3×3
Hip Thrust – Hvy 3
Power Clean – 1RM
Front Squat – 1RM
We’re having our Power Snatch competition with Black Box FW today, so bring your groove!
Power Snatch – 1RM
Clean and Jerk – 1RM + 3×2
Back Squats – 1RM + 3×3
Push Press – 3×3
Just like Monday, only in reverse order:
Snatch:20/20
Back Squat: 1rm
Today starts the second of two loading weeks.
Back Squats: 1RM
Snatch: 20/20′s @ 80%+
That is, do twenty singles in twenty minutes … On the minute, with 80% or more of your PR.
Brandon did his off blocks and ended up adding weight until he lifted 2k over his PR from the floor! WTF?!
Btw, this is my first attempt to publish a post via my iPhone!
Yes, we’re squatting first again!
Back Squat: 1RM
Snatch: 1RM + 3×2
Clean and Jerk: 1RM + 3×2
RDL’s: Hvy 5
Yes, it is a heavy week, but today is a light day. Well, light for a heavy week!
Front Squat: 1RM
Power Cleans: 1RM
Power Snatch: 1RM
Hip Thrust: 3RM
We had a local contest on Saturday (I’m sure you followed it on Twitter …) and 4 of our lifters competed: Beth, Dave, Chris, and Brandon. (The pic above is what Brandon had in his car for after!)
Dave had a big day breaking the Oregon Masters state record for the Snatch and then hitting 2 PR’s on the Clean and Jerk!
Beth had been in Europe 2 days before this meet so you can imagine the jet-lag!! But, she still managed to pull off a contest PR on her Clean and Jerks!
Brandon won the 69’s.
And, Chris hit a PR Snatch, matched his PR clean and jerk, for a new PR Total!!
Here’s the video:
Now that the contest is out of the way, light workouts are a thing of the past … back to the heavy.
Back Squat: 1RM
Snatch: 1RM + 3×3 + 1RM
Clean and Jerks: 1RM
Back Squats: 3×3 @ 90%+
With our contest coming up on Saturday things are getting awfully lazy at PDX Weightlifting …
Wednesday’s WOD:
Snatch: up to Openers at the most
Clean and Jerk: Same
Front Squat: 90% x 1
Thursday’s WOD:
Power Snatch
Power Clean
-work up to about 90% of your best on each … or less.
Both Monday and Tuesday resulted in a lot of PR’s. Trevor hit 5 on Monday! Well, he hit 2 on the snatch, 2 on the front squat … and since he previously had only hit 2 PR’s in one day, that made 4 PR’s a … PR PR!! 
Ben hit a PR clean and a PR front squat on Monday, and then hit another PR on the front squat tonight! Oh, baby!!
Monday’s WOD:
Snatch: Openers + (at least hit what you plan to open with at Saturdays contest … maybe more)
Clean + Jerk: Openers +
Front Squat: 1RM
Tuesday’s WOD:
Power Snatch: 90% ish
Power Clean: 90% ish
NO SQUATS … I know, that is frakin’ rare.
