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)
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.
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!
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!
I’m back in town, the gals and guys had a nice back off week … now it’s time to get serious again. We’ve got 5 weeks till the next contest, and the next 3 weeks are HEAVY.
Here was tonight’s WOD:
Clean and Jerks: 1RM + 3×2@ 80%+
Snatch: 1RM
Back Squats: 1RM + 3×3 @ 85%+
Clean and Jerks: 3×3 @ 70%+
Chris ended up hitting a PR clean of 135k, and Brandon pulled out a big 120k clean and jerk while weighing only 64k and dieting!! Then, Chris hits a PR double on his back off sets of c+j’s. Good first day back!!
(Extra points if you know what Sci-Fi show this Hawaiian dude is from.)
For Monday the 8th – Friday the 12th
I’ll be getting my tan on while y’all bust this one out. Given the absolute brutality of what I’ve been putting you through the last 3 weeks, you’ll be happy to know that what follows is a recovery week.
OK, so I posted yesterday our own teams results (here). Above are the results form Black Box FW. They had some HUGE lifts that resulted in them winning the individual titles. Congratulations Summer and JB!!! Great stuff.
Our own Beth’s 77 put her in second place, and our dude Arron’s 162 puts him in Third. Considering that Beth matched her PR with that lift, and Arron’s was a PR, they had to really work for it.
Proud Coach Day!
Team PDX wins the team title with a higher averaged Sinclair. We had 127 to their 107. This means they are on our tail! We gotta step it up!!
Great work everyone from both teams!!! Here are the video’s from Black Box. Some really awesome lifting here:
We had 8 lifters (1 female, 7 males) compete against our friends from Fort Worth, Texas at Black Box FW. A number of PR’s were set (Arron, Peter, and Ryland), and nearly everyone else matched their previous PR’s or came damned close.
It was great fun!!!
For Sinclair calculating I used the one here on the fit blog. There is another on the Queensland weightlifting site. (Keep in mind that Sinclair calculators are for the total, so since we’re only putting in cleans, that makes them seem lower than you might be used to.)
This matches her best ever clean and jerk. She took 75 and 72 a bunch of times, they all moved fast, but it was just not the day for it. She’ll be making 75 soon. I can feel it.
We’ll have more ladies in the mix for next months contest – Artie, Sara, Spence, Laurie, Amy, and Leslie that means you!
PR Clean!! Took 135, caught it, then couldn’t stand up. This is often what he does a few times before he makes a new PR. So, it won’t be long!
Brandon, aka The Toyev: 65k bw, clean 115k, Sinclair 160.2
2.5k under his best Clean and Jerk. Took 117.5 a few times, but it wasn’t there. Some days you eat the bar … some days it eats you. In the vid it looks like there MIGHT have been an elbow touch. We didn’t think there was when looking at it in person, so I gave it to him … you be the judge!
Took 132 and 135, but they didn’t want to jump onto his shoulders. The 130 matches his best, which he’s only gotten in a contest. So, that’s what we call a PBR (Portland best record).
PR clean!! He kept popping his hands off the cleans, though! Funny because that isn’t something that normally happens to him. But, making a one handed clean PR is its own kind of bad ass!!
Matches his best ever clean! Went for 102 and 105, but it wasn’t there. He’s been coming a long way!
Xi Xia, aka The Avenger: 94k bw, Clean 110k, Sinclair 124.53
Not only does he look like a super hero, he’s becoming quite the weightlifter! 110k matches his best clean. I think he’s good for more, a lot more. He’ll be lifting some serious weight in a year from now. Mark my words.
Ryland, aka Rylanov, aka Monarch of the Land of Rye: 82k bw, clean 82.5, Sinclair 99.69
PR Clean!! First bodyweight Clean! Ryland is coming back from a knee injury, so the PR is particularly fantastic!!
A few of the guys didn’t get in on the action. Next month Trevor, Sean, and Mike should be groovin’.
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
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 …
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