Archive for 'jerk'

Friday WOD

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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

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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!

Monday’s WOD and NEW T-Shirts!

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!

Monday WOD

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!!

Last 2 Weeks Before April 16th Contest

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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 :)

Thursday Evening Workout

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 …

 

We had a great time down in Creswell, for the 2010 Heavy Athletics competition.  Here’s a video of highlights.

 

Also, you don’t want to miss Beth’s badass miss.  She cleans it, her hand pops out, and she re-racks it!!  Wow …

Melanie Roach Bounces That Thang!

Watch how Melanie Roach VERY quickly dives under the bar in her clean, then appears stuck. But, she isn’t!! She uses the bounce (a lot of bounces) to get out of the hole and makes a clean lift.

Portland Olympic Weightlifting: The State of the Game

I just ran across a page on a site (from 2002) about the state of Olympic Weightlifting in Portland, Oregon (here). It still rings true in most respects, but there is hope. Here’s an excerpt

Poster Child–Portland, OR Training Environment: In Portland, OR and surrounding areas we used to have some lip service support for Olympic lifting in the 70′s from the Multnomah Athletic Club (MAC) when Ken Patera lifted for them. The sport then had about 10-20 lifters in Oregon. However, Olympic lifting was still not liked by the gyms because of the noise generated by dropping of weights. Most of us, who were allowed entry as students or alumni, lifted at Portland State U., where Paul Ward, a college physical education teacher, lobbied and succeeded in having a weight room and a platform added to the new PE building. Lifters including Paul Thomas, Jim Fry, Pete Cline, Mike Martindale and others congregated there. Most were students or alumni. It was tough to get others permission to lift there because they were not alumni or students, so growth in the sport was limited to those who had access to the facility. Meanwhile, John Thrush promoted lifting out of Auburn High School in Washington in the Puget Sound area. His program is largely responsible for the present scope and size of lifting in the northwest. The sport has essentially died in Portland/Vancouver because there is no decent centrally located facility open to all lifters, regardless of whether they are students or alumni or whatever. When I say died, let me be more precise: Allen Regnier lifts at PSU as an alumnus. Eric Lumpkin, Chuck Krings and Bill Brian Olympic lift in Bill’s garage in Wilsonville (south of Portland) once a week. The conditions at 24-Hr Fitness in Portland/Vancouver are poor or unacceptable for our sport. Where there are platforms, the Olympic equipment is poor (bars without knurling or bent bars, no bumper plates or insufficient or broken bumper plates, missing collars and change plates.) In facilities where there are platforms, the music is often so loud that you cannot carry on a conversation. One location (Mall 205) has a platform but no bumper plates-only octagonal metal plates. Getting support from 24-Hr Fitness management for even modest improvements has not been successful. Efforts to gain entry into the MAC Club as a coach have met with failure. MAC sees no demand for the sport, so it refuses to admit anyone who knows something about the sport. Only Nick Munly remains as an Olympic lifter at MAC. Even so, Ken Patera’s picture hangs prominently on the lobby wall, as if the MAC Club is still trying to project the image that it supports our sport. This metropolitan area lifting environment is typical of the situation throughout most of the country. It serves as a poster child for the predicament that our sport is in and why we need help from the USAW to promote our sport.

That was 2002, this is (almost) 2008.

What’s changed? PDX Weightlifting at Loprinzi’s Gym on 42nd and Division. Loprinzi’s has always had 2 platforms, some old bumpers, and chalk. It isn’t perfect, but we can lift. Now, there exists a competitive club with a certified coach (me) that trains there 3 times a week.

In addition to my club, there are crossfit fascilites that are friendly to weightlifting (though they are usually not interested in competition, nor people using their gear without being a part of their crossfit community). These are at least bringing the term ‘olympic weightlifting’ into the vocabulary of ordinary people.

And PSU still is a player. I run an on campus recreation club dedicated to drumming up interest in the sport of Olympic Weightlifting and I coach there for free one night a week.

What does this mean? It means that there is a movement growing in this town. And if you have an interest in competing in the sport of olympic weightlifting, then you have at least a few options. Namely, you can join my club and train at Loprinzi’s.

OR, If you don’t want to pay me, and you don’t want to join a competitive club, but just want platforms to lift on, then you can join Loprinzi’s gym and lift to your heart content.

Barring that, you can join a crossfit gym and lift there. You aren’t stuck in your garage gym any longer.

So, if you have any interest at all in Olympic Weightlifting and have a question you can’t find an answer to, please email me at coach@pdxweightlifting.com