Workout of the Day Archives

Last 2 Weeks Before April 16th Contest

Tuesday, April 5th, 2011 at 9:02 pm  
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These last 2 weeks are all about recovery.  We killed ourselves during the previous two weeks, so now it’s time pull back.  That doesn’t mean that we don’t lift heavy, but it does mean that the volume is drastically reduced, and we squat FAR less often.  We’ve also dropped down from 12 workouts a week to 8. 

 

WEEK ONE

Monday

AM

Power Snatch

Power Clean

(Up to about 80%)

PM

Snatch

Clean and Jerk

Back Squat

(Up to a max single.  You’re only allowed 3 misses over 90% … and yes, they are cumulative!)

 

Tuesday

PM

Same as Monday morning

 

Wednesday

AM

Same as Monday morning

PM

Snatch

Clean and Jerk

Front Squat

(All to max, no back offs.  Same as Monday)

 

Thursday

PM

Same as Monday morning

 

Friday

PM

Same as Monday evening

 

Saturday

AM

Front squat

Power Snatch

Clean Pulls

(Max on each, but the Clean Pulls should be a touch under max.  Think heavy, but not “kill you” heavy.)

 

WEEK TWO

Monday

AM

Power Snatch

Power Clean

(Up to about 80%)

PM

Snatch

Clean and Jerk

Back Squat

(Up to a max single.  You’re only allowed 3 misses over 90% … and yes, they are cumulative!)

 

Tuesday

PM

Same as Monday morning

 

Wednesday

AM

Same as Monday morning

PM

Snatch

Clean and Jerk

Front Squat

(Up to openers, no more!)

 

Thursday

PM

Same as Monday morning

 

Friday

PM

Power Snatch

Power Clean

(Keep it easy!  No more than 80%, but lighter is more than acceptable.  The only reason we’re doing this is to keep our bodies going.  We train so much that we have an “addiction” to it.  We take a day off, and it takes a few days to feel good again. So, this workout is only there so that we get our “fix”!)

 

Saturday

AM

Contest!!  Hit some big weights and make it look good for the crowd :)

WOD: The Next 2 Weeks (4-weeks out from contest)

Monday, March 21st, 2011 at 9:12 pm  
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The next 2 weeks are going to be brutal, and full of volume.  I’ve written up the basic plan below.  (These are the workouts of those of us who are doing the most frequency.  Lot’s of PDXW members do far less, and different programs, of course.  But, I think it’s helpful to see what someone who is very serious about Oly lifting, and has the time, is capable of.)

 

M/W/F

AM

Front Squat up to max single

Power clean up to max double

PM

Snatch to max, then 5×2@80%+

Clean and Jerk to Max, then 3×2@80%+

(On wednesday, we’ll switch the order, making the backoffs for CJ’s the 5×2’s)

Back squat to max, 3×2@90%+ (if you feel good, go for a triple … for instance, tonight I worked up and did 2×3 at what I maxed at!)

T/H

AM

Front squat up to max single

Power snatch up to max double

PM

Snatch to max single

CJ to max single

Back squat to max single

Saturday

AM only

Front squat to max single

Power version of one of the lifts (the one you had problems with that week) OR technical work

RDL’s up to a heavy set of 5

Sunday

Front squat up to max.  That’s it.  This is the “off” day.

 

In tonight’s (Monday’s) workout, Chris hit a PR snatch.  He’s now a part of the 90k+ snatch club.  And Brandon did a PR clean of 112 (he’s only 69k, remember), and just missed the jerk.   Woo!

EDIT:  During the second week, Brandon hit a new PR clean of 115, and Chris hit a PR 125 clean and jerk!  We all hit squat PR’s.

Friday, Saturday, and Sunday’s WOD

Sunday, February 20th, 2011 at 1:37 pm  
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I only ended up getting some video of me and Brandon during our Friday session (which I’ll try to post up later).  But, we all did lift!

Friday

Brandon and I continued our “Year in the life of a Bulgarian” by maxing out on snatches, CJ’s and back squats.

Saturday

The entire crew came in, as per usual.  Some great lifts.  Ryland hits a PR on his snatch, then rests and does it again!  He’s been improving in his technique quite a bit.  I think his lifts are going to be shooting up pretty fast in the near future.

Chris, Brandon, Riley, Roy, and I all went to town on some deadlifts and other pull variations.  Riley (who’s one of Portland’s best High School basketball players – hit 9 3-pointers in his friday night game!  Yes, you read that right) deadlifted 100 pounds over his bodyweight.  Chris goes up to a comfy 190k.  And Brandon does reps with 165k (he weighs only 69k).  I finished off with some 5’s on RDL’s with 145k … I’m sore as hell today!!

Sunday

Brandon and I are just about to hit the gym to do some Front squats to max.  That should work out the soreness.

Thursday Evening Workout

Friday, February 18th, 2011 at 3:54 pm  
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Our Thursday evening workout consisted of what they call in the coaching profession, "the same old shite". Lot’s of snatches, cleans, Brandon working on squat jerk depth, and squats.

This vids a bit misleading. Beth appears here to have done her power clean and jerk BEFORE she squatted. In fact, it was the opposite. She is in the middle of the (base phase) Smolov squat cycle to get them squat numbers up.

This led Chris to comment that given our Bulgarian tendencies, there may end up being some massive quantum disturbance with us doing a Russian squat cycle! But, heh, we crazy like that …

 

Wednesday Evening Workout

Thursday, February 17th, 2011 at 9:48 pm  
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Nate and Estrella get in some deadlifts while the dude’s get their snatch, CJ, and squat on. 

Tuesday PM Workout

Wednesday, February 16th, 2011 at 9:48 pm  
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It was the second workout of the day. All power versions for the most part, and Brandon still working on figuring out the squat jerk … AKA, fun!

Monday WOD: Chris goes for a PR for Petarski’s Birthday!

Tuesday, February 15th, 2011 at 10:14 am  
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Seeing as how a good chunk of us were sick (Beth, Nick, Brandon), it was up to Chris to swoop in and save the day for our new tradition of Birthday PR’s!

For the rest of us … the WOD (in honor of Petarski) was wrist curls, max rep calf raises, and then a full hour of flexing in front of the mirror ;)

Workout of the Day: Friday

Wednesday, January 6th, 2010 at 5:58 pm  
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Heavy Day

  • Power Clean + Jerk – 4×2 @ 70%; 4×2 @ 75% (only 60 sec rest between sets)
  • Squat Clean + Jerk – 4×2 @80% ; 4×2 @ 85% (only 60 sec rest between sets)
  • Back Squats – 4×5 @ 80%
  • Good Mornings – 4×10 @ 70%
  • Superset:  Bench Press – 4×5 @ 80% / Chin ups – 4×5 @ 80 %

Use your best contest weight for % on oly lifts and an estimated best for the rest.

Workout of the Day: Wednesday

Wednesday, January 6th, 2010 at 5:56 pm  
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Light Day

  • Power Snatch – 4×2 @ 65%; 4×2 @ 70% (only 60 sec rest between sets)
  • Squat Snatch – 4×2 @75% ; 4×2 @ 80% (only 60 sec rest between sets)
  • Deadlifts – 4×5 @ 70%
  • Front Squats – 4×10 @ 55%
  • Superset:  Press – 4×5 @ 70% / Pull ups – 4×5 @ 70 %

Use your best contest weight for % on oly lifts and an estimated best for the rest.

Workout of the Day: Monday

Monday, January 4th, 2010 at 5:54 pm  
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Heavy Day

  • Power Clean + Jerk – 4×2 @ 70%; 4×2 @ 75% (only 60 sec rest between sets)
  • Squat Clean + Jerk – 4×2 @80% ; 4×2 @ 85% (only 60 sec rest between sets)
  • Back Squats – 4×5 @ 80%
  • Good Mornings – 4×10 @ 65%
  • Superset:  Bench Press – 4×5 @ 80% / Chin ups – 4×5 @ 80 %

Use your best contest weight for % on oly lifts and an estimated best for the rest.

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