Train Like an Athlete – Look Like and Athlete – Olympic Weightlifting for the Masses
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!!!
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!
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!
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.
Back Squat: 1RM
Snatch: 1RM + 3×3 + 1RM
Clean and Jerks: 1RM
Back Squats: 3×3 @ 90%+
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.
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.
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!
The penultimate day of our high volume phase is here. Prepare to Rejoice and Be Merry, the End is Nigh.
Power Snatch: 1RM + 3×3 @ 85%+
Power Clean: 1RM + 3×3 @ 85%+
Front Squat: 1RM + 3×3 @ 90%+
Oh, and last night, Brandon hit a PR Triple on the snatch with 11k over his bodyweight. Good job, brother!
Hip Thrusts – Heavy 3;
Snatch – Max, drop to 70%, Max again;
Clean and Jerk – Max
Back Squat – Max
The crew hit 6 PR’s today!! Ryland and Arron each got a PR on the Clean, Dave hit a snatch PR which is 5k over the state record in his age/weight class, and Brandon gets 3 PR’s all by himself on the Power Clean, Clean and Jerk, and Total.
DON’T PANIC
I wrote that on the white board today at Chris’s behest. With both Oly lifts, and especially the snatch, if you panic and let fear of the big weights get to you, you will not utilize the good form that you’ve been developing at the lighter weights.
Don’t let this happen to you. Relax, take a deep breath. Be the Zen Weightlifter. And snatch a new PR.
DON’T PANIC
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.)
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!)
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
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
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.
