Brandon, Dave, Peter and I will all be in Vegas this weekend for the Las Vegas Open competition … so the gym will be closed this friday.
Monday, the whippin’ of the arse begins anew!
Archive for 'Portland'
Gym Closed Friday
Thursday, January 12th, 2012 at
11:24 am
Leave your comment
Monday WOD
Monday, January 9th, 2012 at
3:49 pm
Even though there are only two of y’all going down to Vegas next weekend to compete, we’re all on the same basic schedule. Brandon and Dave will compete on Saturday. And you’ll max out here on Friday.
For today:
Snatch: 1RM
Clean and Jerk: 1RM
Front Squat: 1RM
That’s it! You get 3 misses on the snatch, and only 1 or 2 on the CJ. No killing yourself.
Next week, it’s back to Hell.
Monday WOD
Monday, October 31st, 2011 at
3:35 pm
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!
Thursday WOD and Samurai Strength Episode 5
Thursday, October 27th, 2011 at
12:18 pm
The lightest day of the light week is here! I won’t judge you if you sit around the gym drinking hot cocoa, do a couple lifts, and then head home.
Power Snatch: 1RM
Power Clean: 1RM
Front Squat: 1RM
Finally, if you are struggling with the jerk, here is this weeks Samurai Strength episode:
Tuesday WOD
Tuesday, October 25th, 2011 at
2:41 pm
Today’s a power day. Try to keep it mellow …
Power Snatch – 1RM
Power Clean – 1RM
Front Squat – 1RM
Seriously, dudes and dudettes, it’s a light week. Don’t go hog wild here. Max out and get out!
Check out my article today over on Breaking Muscle on The Rule of 3 Workout Routine
Monday WOD
Monday, October 24th, 2011 at
2:51 pm
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
This Weeks WODs: Monday to Thursday
Thursday, October 13th, 2011 at
3:53 pm
Monday:
Clean and Jerk: 1rm
Clean: 4rm
Jerks off blocks/rack: 3×3
Back Squats: 1rm + 2×3
Tuesday:
Hip Thrust: Heavy 3
Power snatch: 1rm + 2×3
Front Squat: 1rm
Wednesday:
Snatch: 1rm + 3rm
Back Squats: 1RM + 2×3
Push Press: 3×3
RDL’s: heavy 3
Thursday:
Power Snatch: 1RM + 2×3
Power Clean: 1RM + 2×3
Front Squat: 1RM + 2×3
Have fun!!!
Power Snatch Competition With Black Box FW Today
Monday, October 3rd, 2011 at
6:33 am
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 – 20-20s
Tuesday, September 27th, 2011 at
8:27 pm
Second night of twenty-twenties: one rep on the minute for twenty minutes with 80% or more! Two days to go!
Clean and Jerk-20/20 @80%+
back Squats – 1RM
They took a very long rest after the cj’s!
Monday WOD – 20/20′s
Monday, September 26th, 2011 at
10:28 pm
Today starts the second of two loading weeks.
Back Squats: 1RM
Snatch: 20/20′s @ 80%+
That is, do twenty singles in twenty minutes … On the minute, with 80% or more of your PR.
Brandon did his off blocks and ended up adding weight until he lifted 2k over his PR from the floor! WTF?!
Btw, this is my first attempt to publish a post via my iPhone!
Follow Me!
Olympic Weightlifting
