Seriously... Why?

Why start an Olympic style weightlifting program?

I will break this down into 2 parts.  The first part being for the person thinking about getting into weightlifting competitively, the 2nd being for the person with no interest in competition, but maybe looking to get better at Crossfit, or maybe just wanting to look better naked.

Why do I love weightlifting competitively

For me personally, I really like laying my training out on the line.  A weightlifting meet isn't about making a heroic adrenaline fueled PR.  Its not Kevin James as a fat Math teacher who some how heroically beats up a profession MMA fighter despite his lack of experience, training and physical fitness.

(at least Rocky was a boxer before he took on Apollo, and he didn't even win in Rocky I... oops, spoiler alert)

 What a meet really is about is saying look at the training and hours I have put into these 2 movements.  It is saying, I am so confident in my training I can get in front of a crowd and hit these lifts.  I have prepared, and and adjusted, and prepared some more.  It isn't about the last ditch workouts you put in during your taper week (seriously don't do this) it is about the last 6 weeks you have been building up intensity from volume.

Another highlight for competing is that it truly is you against gravity.  Yes it is a "competition" and there are usually medals for the top 3 in each class, but the truth is you aren't lifting against anyone else.  You are doing your best and letting the chips fall where they fall.  You don't need to stress about anyone else.  You get to take care of you.

In the end, if you choose to compete, it truly is just you testing you.  I love the feeling.  Some people don't and that is okay.  Not everyone has to test themselves to feel validated in their training.  I like it, and I am willing to bet that if you sign up and give it a try, you might like it too.

Now on to the non weightlifting competitors, the... I wanna get better at crossfitters. 

Rudy from Outlaw Crossfit has summed it up really well on why crossfitters should perform the Olympic lifts and learn them well.  Sometime he is a jack ass, but he got it right on this particular essay. Just click here to read his essay "why olympic lifting". But if you want the short and sweet of it, it basically says there is a lot of olympic weightlifting in any sort of competitive crossfit realm and if you aren't good at it you are leaving results on the table.
Moving your body and a loaded barbell simultaneously through space to make them both do what your brain wants will make you a better athlete.  Both spatial awareness, and  force production will improve after making your competition lifts better.

That's a lot of force production. 

Learning to perform the classic lifts well will also make you a safer crossfitter.  The rate of injury in this sport is very low.  Lower than soccer... seriously, the sport where if they get close to each other, they lay down on the pitch and cry has a much much higher injury rate than weightlifting.

He got REALLY REALLY close to me!

The big caveat to the above statement though is you have to put in the effort to learning how to move properly.  I still have to concentrate on my squat and moving properly.  It takes effort, but strengthening good positions under heavy weight is really really good for you.  You have to be willing to watch yourself on video, take cues from your coach, and most importantly temporarily sacrifice heavy weight now, for good movement and heavier weight down the road.

Athletes of other sports have successfully implemented weightlifting into their programs.  A high bar close stance squat translates incredibly well into most other athletic endeavors.  Sports that require hip extension (see: everything ever) will benefit from a weightlifting program.  I personally know Olympic caliber runners (both steeple chase, marathon distance, and milers) who now use olympic weightlifting to supplement their training.  They have reported less knee pain and faster recovery after starting the weightlifting training.   I now this is anecdotal evidence, but if an athlete training for the Olympics tells me something is working for her, then I am inclined to listen.

My last point comes from the Eleiko slogan.... "strong is happy".  Humans were meant to run, jump, wrestle, throw, and lift.  If you make your body stronger, your body will be happier. There is even research that shows stronger muscles actually help with hormonal balance in the body, but I don't know enough on the subject to make any sort of claim here.  I will say there is a very strong feeling of satisfaction knowing you worked to make yourself better and seeing results.  I want everyone to know the feeling of hoisting a weight over your head that you previously couldn't do.

So to sum up:
A weightlifting program gives you a plan to follow with an end goal in mind.  There is no guesswork on whether or not you should be doing something.  You can move better, you can make your body stronger, you can prove yourself in a meet...... or you can just look better naked. 

Sir mix Alot knows the benefits of  weightlifting

Pick a reason and get on the platform.

A beginners guide to weightlifting meets. Or: how I learned to stop worrying and love the singlet

Hi newly minted weightlifters. So you have put in some time at the gym, cleaned up your technique, hit a PR or two, and have decided to take the next step on your weightlifting journey. SO what comes next? The only logical answer would be to put on form fitting clothes and try to get as close to your pr's as possible in front of a crowd within several imposing regulations on how you can and can't perform your lifts..... a Meet!

  But what will we do next?

First off, go register.  I'll wait.....

Now thats out of the way you need to pick a weight class.  Now unless you are 1 or 2 lbs over your class and have been meaning to get into "summer shape" for the last 3 months (it's October, get your shit together!), pick the weight class that you already comfortably fall into.  My first meet I weighed in at 89 kilos.  Could I have cut weight and tried to make 85? sure... Would that have let me lift better? Absolutely not.  Best case scenario for cutting weight is to not sap your strength.  It is done in a very cautious calculated manner and if done poorly will leave you miserable and hating weightlifting.  So for this first meet DON'T CUT WEIGHT.  When you are trying to qualify for national level stuff then we can talk about which weight class best suits you (but that would require you to buy a singlet too).

This one should do nicely!

And then?...

Alright you gave someone 40 bucks and you picked a weight-class.  Pretty much all of the stress is gone now.  You just simply have to show up and follow some programming.  We will be incorporating 1 weightlifting day a week at the gym, also having saturday weightlifting class (which will start becoming slightly more of a strength program built into the technique work we already do) and then you will have an optional open gym workout that you can complete if you want as well.  2-3 days a week of lifting depending on how much time you want to dedicate to this.

This is the easy part.  Just keep showing up.  There will be good days, there will be bad days.  Consistency is what will make you a better weightlifter. Every day you are under the bar swings the pendulum in the positive direction.

Week before the meet

This will be taper week.  You will be tempted to try your prs, or see how many warm ups you need, or think you will magically get stronger by sneaking in a few extra reps.  Don't do it  If it isn't programmed, don't do it.  If the coach writing the program thought a few extra reps will get you better numbers in a weightlifting meet, THEN HE WOULD PROGRAM THOSE EXTRA REPS!  Just follow the prescribed reps and then chill.  The more relaxed you are the few days before the meet, the better you are gonna be.

Seriously.... Chill out.

Day of the meet

Have a bag packed with your shoes, tape, belt, wrist wraps, singlet (or other tight fitting clothes that don't cover the elbows or knees but if you can find me something better then I would love to see it.)  Also have something to eat packed.  I usually bring a sandwich or two, and a protein bar, some fruit, and some sort of hydration mix (skratch labs is good stuff for this, but gatorade works too). After weigh ins you must stay hydrated and full but not stuffed.  Basically you want to feel ready to work out.  Don't make it more complicated than it is.  Just as important, bring something to eat between snatch and clean and jerk.  That is where my protein bar and fruit come into play.  Easy rapidly digesting carbs between the events is huge.  

After weigh in, eat something, drink something, and then once again, Chillax homie.  Take a nap, listen to music, read a book, but relax is the key.  No sense in starting a 2 hour warm up process and burning all of your energy.  It is at this point your coach will look at the starting cards and make a determination as to when you should start warming up.  Then we will time your warm ups to finish at your opening weight about 2-3 minutes before you go out and lift.  We will determine what weight you want to open at, and how many reps you need to get there.  I usually aim for 8-10 warm up lifts (not including stretching and dynamic warm up) before I go out on stage for snatch.  Clean and jerk is closer to 7-8 warm ups.  It is heavier so less reps means more for the contest.  Again we will determine what you want to do and where you want to start.

On the platform

Uhhh, go lift the weight.  The hard part was showing up at the gym all those days.  Today you are rested, you are relaxed, your technique is better than ever, just go trust yourself to perform. 

You have 1 minute to start your lift.  You can start as heavy as you want but the weight cannot go down.  That is important to know.  If you try it and it feels super heavy then we just gotta try again.  No taking weight off the bar.  Every time you take the bar off the platform (past the knees) it counts as an "attempt" whether it was successful or not.  You get 3 attempts at Snatch and 3 attempts at Clean and Jerk.  If you happen to be trying a weight that no-one else is attempting then you might have to "follow yourself" in which case you will get two minutes instead of 1 minute for the attempt. 

Just pick the weights you wanna lift and do what your coach says to do.

All done

What happens next.  Well you eat a pizza, drink a beer (as long as you are the required 21 years of age in the state of colorado) get on the podium if you finished top 3 in your weight class, you celebrate your prs, or celebrate simply posting a total (snatch + C/J).  You might have bombed out  (not completed a snatch or a clean and jerk) in which case you pick your chin up and get ready for the next one.  After all this is important to exactly one person.  That is you.  Congrats to signing up for your first meet and I can't wait to see all the hard work people are gonna put into this.

JT

I will leave you with this, if you feel the need to be a little showy out there.

15.1 and 15.1A Strategery.

First, let me get this out of the way early.  WHY IS IT NOT 15.1A and 15.1B.  Is Castro trying to give OCD sufferers an anxiety attack?  Maybe it bothers me more than it should, but seriously.  Lets have some uniformity.


Okay with that out of the way:

I will preface this little strategy guide by saying I am going for broke on the Clean and Jerk, The first part of the workout, the "amrap", I don't think there is a good way to do that workout, other than use hook grip on the snatch to save your grip, and tape up those thumbs so you don't pass out from blood loss mid workout.  Also on the deadlift, either hook grip or reverse grip.  Either one will save your grip somewhat. Don't get me wrong, it will still burn your fore arms like the fires of hell, It will just take slightly longer to get there. :)


Warm Up:
Start warming up your Clean and jerk BEFORE the amrap.  WHAT?  Yes, you want to work up to a heavy single before the amrap portion of the workout.  If you have a relatively heavy clean and jerk and want to get anywhere close to that, you will need more than 6 minutes to get there.  Even more so if you just gassed yourself for 9 minutes.

So take 4-5 singles warming up to about 80% of your max (or the max you are planning to attempt).  Let yourself fully recover between singles and before the amrap.  This means 3-4 minutes between attempts.  So doing some math, you need to start warming up your clean and jerk about 15-20 minutes before you start 15.1A  the amrap (seriously A and B would make so much sense).

15.1:
This is just gonna suck.  Get over it.  I will say that there are 3 strategies for the entirety of the workouts.
Strategy 1: If you are a cardio bunny and can't lift to save your life, then push the pace here.
You max weight probably won't matter.

Pictured: cardio bunny.... just keep going

strategy 2 for the amrap is my cup of tea.  Take it pretty easy here and go for gusto on the C&J. 

Not gonna do a lot of toes to bar

Strategy 3: keep it at 90% on the Amrap and hope to get somewhere close to 90% on the C&J.  This will get you the best overall standings.  It will give you the best possible outcome on both workouts, but it requires some mental gymnastics in knowing exactly how hard you can push and when.  I am not gonna tell you how to do that here.  I am probably not the best person to do so and this blog post is already getting wordy.

Finally the C&J:

It is pretty simple.  Remember when you warmed up to about 80% before the amrap?  Well, great job because now you have 3 attempts to get to your daily max.  I would rest 1 minute, attempt 80%, rest 1-2 minutes, 85-90% depending on feel, rest 1-2 minute 90-100% is your final attempt, again depending on feel.   Also depending on rest, you might have time for one more hero's last ditch effort, but don't plan on it.  Plan on 3 attempts at C&J and anything else is bonus.  

Last step, but most important is Have a beer. 

I've got your "Post workout recovery drink" right here.

Good luck and remember to have fun. 

Here is some motivation for you.  A 532# C&J.

The Barbell Club lives again!

If you are new to this blog (and lets face it, most of you are, in fact I haven't posted here for so long, I am new to this blog) I use it to try to convey some useful tips and tricks for weightlifting.  (From here on out weightlifting refers to the sport of the snatch and clean and jerk.  Nothing else).  I am not a good writer.  I barely have a grasp on the English language so any grammatical errors I am not too interested in hearing about.  That being said I hope I have something useful to share with you.

We are in week 1.5 of the lifting camp at NoCoast.  So far we have maxed out, and gone over some of the beginning cues of the snatch.  Next will be the clean and jerk.  The progression for the clean will be very similar to the snatch because they are very similar lifts. The jerk we will have a little more specialized work for you.  Before we move on though, lets talk about the snatch last Thursday.


I reviewed the videos that Dan took of most of the lifters and there was 1 mistake that every single person made during the hang snatch.  There was never an active 3rd pull.

But Jason, I don't know what the 3rd pull is? or even the 1st or 2nd pull for that matter.

Well lets lay down some definitions for you.

First pull: From the floor to about the mid thighs.  Shins will finish the 1st pull vertical.  Shoulders are still over the bar.
2nd pull: Starts when the hips start to come back to the bar.  You will also hear this referred to as the scoop.  You finish the 2nd pull by driving the bar upward through the heels and extending everything (knees, hips, ankles).
3rd pull: is an active pull under the bar.

For the 3rd pull, I like this quote from Greg Everett: "The snatch, clean and jerk should be active movements from start to finish. There should never be a moment when things are simply happening; you have to make them happen at all times."

The bar shouldn't ever be floating up and you hoping to be in the right position to catch it.  You should be driving yourself down under the bar and as soon as the arms are locked out, the 3rd pull is over.  Lets take a look at Lu Xiaoxun, the world's best 77kg lifter.  

* The First pull finishes at the 1st picture of the 2nd line.  
* The 2nd pull finishes and the end of the 2nd line.
* The 3rd pull is and active finish through its entirety.  Core is always engaged, shoulders are always active, and in the bottom he is driving up with all of it.

Also just as a bonus, you might here me say "power position" and I am talking about the very middle picture of the 2nd line.  Bar is in the hips, weight is still in the heels, chest is over the bar, and the back is vertical.  That is why he can snatch 370# while weighing in at a stout 169#.  It is all about positioning..... and speed...... and strength helps a lot too, but mainly positioning.  

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And finally an easily correctable mistake that most people are making is to look above the horizon in both the pulls and the catch.  You don't want to look at your feet when you squat, so why would you want to when you snatch?  

Alright know that I have dropped some major knowledge on you, looking forward to some good training sessions tomorrow and Thursday.  Here is a video Lu being f***king smooth with a world record, clean and jerk.

Carpe Ferrum my friends

Happy New Year

Happy new year to all of you fellow barbell enthusiasts.  I am currently in El Paso, TX on the 2nd leg of a Holiday road trip seeing family all across the Lone Star State.  In El Paso is one of my favorite Crossfit Gyms.  Crossfit 915 (east).  Excellent weightlifting equipment.  Great people.  If you are ever in the area I hope you check them out.

So with the new year come time to look over your goals you set last year and see if you completed any of them.  Take a second to celebrate any victory you had.  After you celebrate take an honest look at your shortcomings and ask yourself why you fell short of that goal.  Most of the time a goal fails because it is too vague and can't force you to be accountable.  Too often I hear "I want to be fit" or " I want to be healthier" or "I want to improve my lifts."  Well, what does healthy or fit mean to you?  What does improve your lift mean?  There is no definitive end to these goals therefore you can't look back and say " yes I accomplished this".  With these vague goals you are basing your success or failure on how you feel.  Well if you evaluate a goal on a day you are feeling great, you might have a false sense of success.  Or just the opposite can happen, despite a year of crushing workouts, and relationships, and jobs, if you evaluate on a particularly crappy day, you might think of yourself as a failure.

So the point of all this.  Make sure a goal is measurable.  Then make sure your goal has a time limit.  Then get out there and do it.

Today it is easy to say you are gonna accomplish your goal, but tomorrow and the next day are when you have to get under the barbell and make it happen.  Pr's don't come from wanting it.  Pr's come from slogging away, doing one more set of squats, one more snatch despite torn hands.  Pr's come when you get to the gym at 5:30 in the morning so you can go work 40 hours afterward and tuck your kids in at night.  It is going to bed at 9 pm instead of staying up and watching the new tv show that everyone is talking about.  Most of you will say that you want to snatch and clean more weight, but few of you will make it happen.

So now that you are all motivated and have the Rocky them blasting in your head, go eat some black eyed peas or menudo or whatever else you might eat for good luck in the year, and find a place to put your goals that you wrote down. Some place you can look at every once in a while to make sure that you are on track.

Happy New Year.

JT

I apologize

Sorry for the No post last Monday, I was traveling and the blogger website doesn't play well with Safari I suppose.  Anyways, moving on.


Today I am going to be blatantly lazy and direct you to someone else's page.  The page is Wil Fleming's.  He writes links articles/videos from Eric Cressey who is a pretty renowned shoulder guy.  So read the words and more importantly watch the videos and determine if you can even train over head yet, and if not, what to do to fix it (hint: mobility work).

Click Here for Wilfleming.com and the Eric Cressey article.

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Strength Wod 10/24/13

Power Clean and Jerk 5x2 @ 75%
Squats 3x8 AHAP
Clean 1st Pull (same as snatch last week) AHAP
Mobility work as deemed necessary from the Cressey videos.

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Carpe Ferrum.

Hooray for PR's

Hola my iron friends.  Today we will get our next strength workout and post an analysis of a new C&J pr I got yesterday.  It could have been prettier.  The because of the problems I had in the jerk, we will go over some jerk problems and fixes.  So here we go.


C&J analysis.

The most common problem you see in the jerk is exactly what just happened in the video above.  Most people tend to miss jerks forward.  This is either because they have never felt a proper overhead position and have just conditioned themselves to catch the bar a little bit forward, or because you lack the should mobility to put your arms over your head in a good position.

Luckily both can be fixed.

1st, you need to work on the dip and drive.  It needs to be on the heels and through a vertical plane.
I made and incredibly detailed painting on the subject.

You should look like the guy on the left, not the guy on the right.

Second, you need to start practicing some BTN Jerks.  But Jason WTF is a BTN Jerk? Well I am glad you asked.  It is a Behind the Neck Jerk.  You start with the bar sitting on your neck (like a high bar squat), and you do the exact same jerk dip and drive to finish the jerk.  The advantage is the bar doesn't have to move around your big head.  It naturally puts the bar behind your head which is where you want it to be for a regular jerk as well.  Do this for a couple warm ups and it will start to "grease the groove" as to where a jerk should finish.  Also if you want to do this as an overload workout, most people can go over their max jerk weight with a btn jerk.  Here is a video explaining the movement.  You can skip the recovery drill at the 2nd half of the video.

Finally if your problem is mobility then K starr to the rescue.

The key to the above stretch is that you don't hyper extend the back.  He keeps talking about the rib cage, but really he is meaning don't let the back extend, because that is keeping the tension off the system you are trying to stretch.  Keep the torso rigid (just like of you were dipping and driving.... oh shit, you mean all of this is connected somehow..... mind=blown).

Another good one

Same thing don't hyper extend the back, the stretch should be through the lats.

Alright, this should be enough material to improve your jerk for a little while.  Onto your 1st strength wod for the week.

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Strength:

Snatch Complex, 1 rep =  1 power snatch, 3 behind the neck push press. (3 reps AHAP)

Behind the neck jerk (from rack or jerk blocks): 3x3 @ 80% of max jerk. (looking for technique and good overhead position).

Squats: 3x8 AHAP

Snatch Lift off: 3x8 AHAP  (see video for snatch 1st pull).

Do not let the hips rise faster than the shoulders in the snatch lift off!.

Go out and lift things over you heads my friends.

Howdy.  Not much to talk about today.  A few things that I think are very important to weightlifting.  Consistancy, wearing a belt helped teach me how to squat properly, taking the belt off helped build "the core",  "the core" can't be strong enough, Squats,  Mobility.  That is about it.
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Strength Wod

power snatch: 3x3 as heavy as possible (ahap) unbroken.
power clean and push press 3x2 ahap
squats 3x8 ahap
Strict pull ups 3x10

Be very snappy with all of the movements.  No press outs (except push press obviously).  In fact never again press out a lift.  If you press it out, it doesn't count.  For the next couple of weeks we will be doing lots of power movements while building a strength base, so get ready for some squatting and pulling.

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Good luck to all of the Masters competing at FRFC this weekend. 

What? More squats?

Today the workout inspired my to post yet again on squats.  But there is more than just me on my soapbox box jump.  I am also gonna try a little something that will have you seeing many more posts here, but a lot less content per post.  Many people have asked me about strength classes and a strength schedule or program.  I will post 2x per week a strength workout that you can do during open gym or any other time you might have bumper plates available to you.


Spoiler Alert:  Every workout will include the snatch, clean and jerk (or some variation) and squats (or some variation) plus some accessory work.

Okay onto the squat.  Or more specifically, the "butt wink".  Butt wink? I thought this was supposed to be SFW (safe for work, c'mon keep up).  Butt wink simply put is allowing to let the pelvis tuck underneath you during the squat.  Picture a dog tucking his tail in between his legs.  It is a weak position and definitely one you don't want when you have gravity trying to pull a heavy weight to the ground while resting on your back. If it was a strong position then a dog wouldn't do it when he as in trouble and submitting to you.  I was trying to find some good pictures of butt wink, but Google and I have different opinions on what butt wink is.

This is what your buttwink looks like to me.

What causes it?

There are a few culprits when a butt wink squat is present.  It could be one or all of them combined.

Culprit 1: Tight upper hamstrings.
Where the butt meets the posterior upper thigh is the upper hamstring.  For most people this is the sole muscle preventing you from having a beautiful neutral spine squat.  Roll the bejeezus out of these, followed by some targeted stretching.  Oh you don't know any upper hamstring stretches? Well that is why they are tighter than sin.  Use google and some common sense and you should be fine.  Even with just google and no common sense you will survive.

Culprit 2: Knees are caving in, foot arches collapsing, weak external hip rotators, whatever, they are all the same thing.  When you squat, the torso/pelvis doesn't move once you set them.  You simply move them down in between the knees/thighs.  To do this, your weight needs to be on the outside of the foot, with the knees tracking outside the foot.  If you allow the knees to move to the inside of the foot, the weight will shift to the arch and the femur will track out front instead of outside.  This will force you to butt wink if you try to go anywhere below parallel.  The fix? keep your knees outside your feet.  How many times have I said it? at least 1 million.  But here is 1,000,001.  Keep your knees outside of your feet.

Knees are inside, weight is on the foot arch.  Bad squat. If I ever say "collapsed arch"or "collapsed knees", this is what I am talking about)

Knees outside the foot, weight on the outside of the foot.  Notice the easily seen arch in the foot. Upright torso, excellent squat.

So those are the two main culprits of the butt wink.  Tight upper hammies and bad knee/foot positioning.  Never ever ever let yourself squat with "collapsed knees/arches" again.  It is something that you must be consciously aware of  every time you squat until it is 2nd nature.  I will leave this topic alone with a 7 minute video on a cool trick to diagnose if you are butt winking.  

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Now on to your 1st strength WOD: 10/07/13

Snatch: find your 1 rep max.

Clean and Jerk : find your 1 rep max

Squats: find your 1 rep max

Note: anytime I post a % from here on out, it will be based on this 1rm today.  

Weightlifting meet 7 weeks out.

Hey there my fellow weightlifters, crossfitters, and general barbell enthusiasts. 

In case you didn't know the biggest weightlifting meet in Colorado (and one of the biggest in the country) is coming up on November 9th and 10th.  It is at Skip's place (frontrangecrossfit.com).  I will be competing in the 94 (206#) class.  I have had many members ask me about weightlifting programs in the past and I thought I would share with you my exact training schedule for the next 7 weeks in preparation for the meet.  So here you go.  

4 days a week of nothing but lifting weights (my dream come true).  Rest days can be "active" but no wods (with the exception of tough pumpkin of course.... and to my teammates I apologize for any lacking cardio skills in the competition).

The program looks like this:

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Sept 22nd - Oct 19th

Day 1

snatch 3, 2, 1

jerks 3, 2, 1

squat 3 sets x 5 w/ same or with -5% and -10% work down sets.

RDL 3x5

Day 2

clean 3, 2, 1

push press 3 sets x 5

squat 3 sets x 5 (10% less than work set day 1)

Snatch lift off 3x5

Day 3

snatch (x2, x1 x1)x2

clean and jerk (x2, x1, x1)x2

front squat 3x3

RDLs 3 sets X 3

Day 4

snatch from knee blocks 2x3

clean and push press from block 2x3

pull ups 3x10

Clean lift off 3x5

Week 1, 95%,

Week 2, 85%

Week 3, 100% (go for new pr)

Week 4, 80%

All squats, and accessory work is AHAP

Oct 20th - Nov 2nd

Day 1

snatch 3, 2, 1, 1, 1 (one top single, then -5%, -10%)

jerks 3, 2, 1, 1, 1 (one top single, then -5%, -10%)

squat 3 sets x 3 w/ all same or with -5% and -10% 2nd and 3rd work down sets.

Snatch lift offs – 3 sets x 3 AHAP

Day 2

clean 3, 2, 1, 1, 1 (one top single, then -5%, -10%)

push press 3 sets x 3 (AHAP)

squat 3 sets x 3 (10% less than top work set day 1)

Clean Lift offs 3 sets x 3 reps (AHAP)

Day 3

snatch (x1, x1 x1 top set) x 3

clean and jerk (x1 , x1, x 1 top set) x 2

front squat 3x3 (all three sets at top work set %)

RDLs 3 sets X 3 (AHAP

Day 4

snatch from knee blocks 2x2

clean and push press from block 2x2

pull ups 3x10

Clean lift off 3x3

week 1: 90%

week 2: 100% (new pr day)

Meet week (nov 3rd - nov 10th)

Tuesday :

Snatch 3x1 @ 85%

C/J,  2x1@ 85%

Back Squat 3x3 @ 85%

Thursday :

Work up to openers then Back Squat 3x3 @ 80%

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That is it. Lots of reps and squats. The percentages are based on "supercompensation" meaning beat yourself up one week, give yourself some rest, then beat your self up at a higher percentage, then get more rest, then keep repeating this process until you peak at the meet week.

For Nutrition I am looking to cut back a few lbs, so I will be switching to paleo + whole milk as a post workout supplement. It has worked wonders for me in the past. I feel strong and light. A good combination in weightlifting.

I hope this answers some questions you guys might have in the weightlifting program process. Hope to see you guys at the meet in November. and hopefully I will see you guys on the podium.

Carpe Ferrum my friends.