Workout of the Day Archives

Friday WOD

Friday, September 9th, 2011 at 12:46 pm  
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Guergui_Gardev

In the last 2 days, Chris hit a PR Snatch and a PR Power Clean, Ben hit a PR Front Squat triple (and is killing it on cleans!), Trevor power snatched his old full snatch PR (WTF?!), Cliff matched the PR’s he made on the snatch on M/T, and … OK, honestly, there have been too many PR’s to even remember.  I need to start writing this crap down, I can’t keep up!

Back Squat: 1RM

Snatch: 1RM

Clean and Jerk: 1RM

By the way, it is Jared Enderton’s Birthday today.  Since the poor chap has been injured and unable to train the full lifts, a few PR’s in his honor might make him feel better.  Given that PR’s are kinda  our thing, that shouldn’t be too much trouble.

Wednesdays and Thursdays WOD

Thursday, September 8th, 2011 at 10:14 am  
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cat-red-dwarf

Brandy hit a PR double AND a PR single on the Front Squat last night!  That was the non-bro part.  Arron, Peter, Brandon, and I all decided we just had to curl on the platform with the women’s bar while listening to the Top Gun soundtrack. 

The things I fail to get on video are astounding!

Wednesday:

Clean and Jerk: 1RM

Snatch: 1RM

Back Squat: 1RM

–Act a Fool and get your bodybuilding on!

Thursday:

Power Clean: 1RM

Front Squat: 1RM

Weak Link:  Work what you suck at most!

Actually, in all honestly, I’m a big fan of adding in some bodybuilding work to your Oly lifting at the end of the session. But, that sounds like a full length article waiting to happen … so I might just have to do that!

Tuesday WOD

Tuesday, September 6th, 2011 at 12:46 pm  
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Split-Snatch

Cyndi’s birthday resulted in a bunch of PR’s last night!  Ben hit a PR triple, then a PR double, THEN a PR single on the front squat!  Craig got a PR on the clean and jerk.  And, Cliff hit a PR on the Snatch!!  Not a bad Monday …

Power Snatch: 1RM

Front Squats: 1RM

Weak Link Training – pick something you really suck at, and try to get better!

Monday’s WOD and NEW T-Shirts!

Monday, September 5th, 2011 at 2:02 pm  
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With 2 weeks till the local meet, it’s time to get chill.  That means you get to max out to your hearts delight … but no back off sets!  Hold your horses!!

Snatch: 1RM

Clean and Jerk: 1RM

Back Squats: 1RM

Also, it is Cyndi’s Birthday, so someone better hit a PR!

Friday’s WOD

Saturday, September 3rd, 2011 at 1:03 pm  
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u397p6t12d3611532f44dt20080421002905_jkhoovj4eacd

Last nights workout was a great finisher to our heavy loading weeks.  Now it’s a nice easy coast for 2 weeks leading into the local contest – which for us still means lots of maxing on the lifts, but at least we don’t have much volume!

Back Squat: 1RM

Snatch: 1RM

Clean and Jerk: 1RM

Back Squat: 4×5 at something really damned heavy

Arron and Brandon decided to take the last set and just rep out with it on the Back squats.  Both of them hit a rep PR!  Brandon did 7 reps with 130 (double bodyweight) and Arron did 9 reps with 140.  Holy Lord.

Thursday WOD

Thursday, September 1st, 2011 at 12:43 pm  
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PETER--WINNER_PDXW

The penultimate day of our high volume phase is here.  Prepare to Rejoice and Be Merry, the End is Nigh. 

Power Snatch: 1RM + 3×3 @ 85%+

Power Clean: 1RM + 3×3 @ 85%+

Front Squat:  1RM + 3×3 @ 90%+

Oh, and last night, Brandon hit a PR Triple on the snatch with 11k over his bodyweight.  Good job, brother! 

Wednesday WOD

Wednesday, August 31st, 2011 at 12:36 pm  
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ShankleShuffle

Yesterday was mellow … you know what that means!  Today you should try and end up so out of it that your only recourse is to do the “Shankle Shuffle”.  When in doubt, try harder. 

Clean and Jerk: 1RM + 3RM

Snatch: 1RM + 3RM

Back Squats: 1RM + 3RM

RDL’s: Heavy set of 5 (not a max, just heavy)

Yes, You have to first max out on a single … and THEN you have to find your max triple. 

Tuesday’s WOD – Power Day!

Tuesday, August 30th, 2011 at 12:11 pm  
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magnus-S

In the weird world of Oly lifting, a “Power” day is a fancy way of saying a light day!  So, feel lucky.  But, not too lucky.  Tomorrow is going to be brutal.

Power Clean: 1RM + 5×2 @ 80%+

Power Snatch: 1RM

Front Squat: 1RM + 3×2 @ 90%+

Monday WOD – Last Week of Volume Before 2 Week Taper

Monday, August 29th, 2011 at 8:40 am  
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100909-imagep023

Last week of volume before we taper down for the local meet coming up on Sept 17th.   The focus is going to be more straightforwardly placed upon the classical lifts themselves rather than on squatting. 

Snatch: 1RM + 5×3 @ 80%+

Clean + Jerk: 1RM + 3x(1+3) @ 80%+

Back Squat: 1RM +  5×3 @ 90%+

Make those volume sets as heavy as you can!  If you can do more than 80%, do it.  As long as your technique hasn’t gone to hell, remember that we’re in a strength sport here. 

Thursday and Friday’s WOD’s

Saturday, August 27th, 2011 at 7:06 pm  
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For Thursday:

Front Squat: 1RM

Power Snatch: 1RM + 5×2 @ 80%+

Front Squat: 1RM

For Friday:

Back Squat: 1RM + 3×3 @ 90%+

Snatch: 1RM + 4×2 @ 85%+

Clean and Jerk: 1RM

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