Train Like an Athlete – Look Like and Athlete – Olympic Weightlifting for the Masses
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:
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
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.
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!
Yesterday was mellow … you know what that means! Today you should try and end up so out of it that your only recourse is to do the “Shankle Shuffle”. When in doubt, try harder.
Clean and Jerk: 1RM + 3RM
Snatch: 1RM + 3RM
Back Squats: 1RM + 3RM
RDL’s: Heavy set of 5 (not a max, just heavy)
Yes, You have to first max out on a single … and THEN you have to find your max triple.
Last week of volume before we taper down for the local meet coming up on Sept 17th. The focus is going to be more straightforwardly placed upon the classical lifts themselves rather than on squatting.
Snatch: 1RM + 5×3 @ 80%+
Clean + Jerk: 1RM + 3x(1+3) @ 80%+
Back Squat: 1RM + 5×3 @ 90%+
Make those volume sets as heavy as you can! If you can do more than 80%, do it. As long as your technique hasn’t gone to hell, remember that we’re in a strength sport here.
For Thursday:
Front Squat: 1RM
Power Snatch: 1RM + 5×2 @ 80%+
Front Squat: 1RM
For Friday:
Back Squat: 1RM + 3×3 @ 90%+
Snatch: 1RM + 4×2 @ 85%+
Clean and Jerk: 1RM
This is our second contest with Black Box FW. Time to show off them freaky front squats!!
Front Squat: 1RM
Snatch: 1RM
Snatch w/ Pause at Knee: 5×3 @ 80%+
Snatch: 1RM (start at 70% and go up SLOW, like 2.5k or 5k at most!)
Back Squat: 1RM + 4×5 @ heavy as hell
This is our second week (of 3) of volume before a 2 week taper into the September meet.
