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.