Archive for 'oregon'

Monday WOD

Monday, October 31st, 2011 at 3:35 pm  
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Day one of week one of the next loading phase. Our focus this week is on squatting … YAY!

Front Squat – 1RM

Snatch – 1RM + 3×3 with a 2 second pause at the knee!!

Back Squat – 1RM + 3×3

Clean Pulls – heavy 3 (NOT MAX!!)

Technique is the focus of the snatch work, don’t go too hard after that max.  Save it for the squatting.

The clean pulls are there to drill in technique and add some pulling volume. I suggest that you do only the concentric part of the pull.  Don’t max, just go up to the heaviest 3 you can do with good solid form. Hit ALL the right positions, get it in that hip. Drill drill drill.

Here’s Arron doing 5 reps with double bodyweight on the Back Squat. Fun!

 

Monday WOD

Monday, October 24th, 2011 at 2:51 pm  
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Thank the Stars Above! It’s a Light Week …

Of course, this is PDX Weightlifting where “Light” means you only have to max out … but at least there ain’t any back-off sets!

Snatch: 1RM

Clean and Jerk: 1RM

Back Squats: 1RM

Speaking of back squats, here’s Brandon doing one with almost 100kg more than bodyweight:

And, here is today’s blog post about The Weightlifting Singularity

Power Snatch Competition With Black Box FW Today

Monday, October 3rd, 2011 at 6:33 am  
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We’re having our Power Snatch competition with Black Box FW today, so bring your groove!

Monday’s WOD

Power Snatch – 1RM

Clean and Jerk – 1RM + 3×2

Back Squats – 1RM + 3×3

Push Press – 3×3

Tuesday WOD

Tuesday, September 20th, 2011 at 2:34 pm  
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eat

Yes, it is a heavy week, but today is a light day.  Well, light for a heavy week!

Front Squat: 1RM

Power Cleans: 1RM

Power Snatch: 1RM

Hip Thrust: 3RM

Contest Results and Monday WOD

Monday, September 19th, 2011 at 12:50 pm  
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We had a local contest on Saturday (I’m sure you followed it on Twitter …) and 4 of our lifters competed: Beth, Dave, Chris, and Brandon. (The pic above is what Brandon had in his car for after!)

Dave had a big day breaking the Oregon Masters state record for the Snatch and then hitting 2 PR’s on the Clean and Jerk!

Beth had been in Europe 2 days before this meet so you can imagine the jet-lag!!  But, she still managed to pull off a contest PR on her Clean and Jerks!

Brandon won the 69’s.

And, Chris hit a PR Snatch, matched his PR clean and jerk, for a new PR Total!!

Here’s the video:

 

Now that the contest is out of the way, light workouts are a thing of the past … back to the heavy.

Monday’s WOD:

Back Squat: 1RM

Snatch: 1RM + 3×3 + 1RM

Clean and Jerks: 1RM

Back Squats: 3×3 @ 90%+

Wednesday/Thursday WOD’s: Laziness Continues

Thursday, September 15th, 2011 at 1:21 pm  
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incredible-hulk

With our contest coming up on Saturday things are getting awfully lazy at PDX Weightlifting …

Wednesday’s WOD:

Snatch: up to Openers at the most

Clean and Jerk: Same

Front Squat: 90% x 1

Thursday’s WOD:

Power Snatch

Power Clean

-work up to about 90% of your best on each … or less. 

Monday/Tuesday WOD

Tuesday, September 13th, 2011 at 10:26 pm  
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Brandon-Nick

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)

Clean + Jerk: Openers +

Front Squat: 1RM

Tuesday’s WOD:

Power Snatch: 90% ish

Power Clean: 90% ish

NO SQUATS … I know, that is frakin’ rare.

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!

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