PDX Weightlifting

Monday WOD

Todays WOD is brought to you by the number HEAVY

Snatch: 1RM

Clean and Jerk: 1RM + 3×3

Back Squats: 1RM + HVY 3 + 2×5 (for speed)

Clean Pulls: HVY 1

The snatch is basically a warm up for the clean and jerk. CJ’s are the primary focus this week. So kill ‘em dead!

Here’s a few vids from last weeks training:

Arron does the Shankle complex with 110k:

And squats his ass off with this double body weight triple:

Melanie thrusts it up with 120 kilos!

And Brandon does a 160k Clean Pull … topless for the ladies:

Gym Closed Friday

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! 

Monday WOD

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.  
 

Gym Closed Monday

I just got a call telling me that my Grandfather passed away last night. So, I’ve got to close up the gym today to go do family stuff.

Sorry for the inconvenience.  I’ll definitely have it open tomorrow (Tuesday).

Nick

FREE Month at PDX for Charity Donation!

I’ve got some great news!

We’ve partnered up with a local charity organization here in Portland called Camp Fire Columbia who’s mission is to pick up where schools leave off.

In addition to working with schools, they run a lot of great outdoor programs for local children. Here’s some of the stuff Camp Fire is about:

- Camp Fire strengthens local education
We partner with over 20 schools to pick up where schools leave off—keeping kids safe, engaged, and learning.

- Camp Fire supports our region’s most vulnerable youth.
Our programs are located in 20% of the Title-1 schools in Multnomah County.

- Camp Fire supports academic growth.
Students in our programs demonstrate significant increases in reading, writing, and math. A recent study found that Camp Fire kids made academic gains at a faster rate than their non-Camp Fire peers.

That’s some great stuff! But, they are only able to do the good work they do because of donations from good people like you and me.

So … I’ve partnered up with them over the Holidays to sweeten the pot a little. The offers I present below only lasts through December 31st … so you gotta jump on them!

The first 20 people who donate through their Give Guide link will get a gift certificate for their 1st month at PDX Weightlifting totally FREE.

How to Donate

1. Go to this link: https://giveguide.oaktree.com/Donate.aspx
2. Scroll all the way down the page to the box labeled YOUTH
3. Then donate to the group called CAMP FIRE COLUMBIA

That’s it!

It’s an easy way to get a free membership for a month to my club – plus all the coaching that goes with it.

Hurry, the offers only apply to the first 20 people and ENDS December 31st, no matter what.

Here’s the link again:

https://giveguide.oaktree.com/Donate.aspx

Now go donate something hefty,
Nick Horton
https://giveguide.oaktree.com/Donate.aspx

WOD: 2 Days out from a contest

Power snatch and Cleans up to 90% or less of best power versions.

Front Squat to 90% or less

Stay Lazy

Yes, we’re open and here’s our WOD

Snatch
Clean & Jerk
Back Squat

- all for singles to a max

Closed Thanksgiving, Open Black Friday

We’re going to be closed on Thanksgiving day, but we are open on Friday. Gotta get those post turkey PR’s!

Here’s Arron hitting a Pre-Turkey PR Back Squat of 195kg:

Monday – Wednesday WOD’s

This is the second of our three heavy weeks preceding the December 10th local contest we’ve got coming up. Last week we focused primarily on squats, this time it’s clean and jerk.

Monday

Clean and Jerk – 1rm + 3x (2+1)

Snatch – 1rm

Back Squat – 1rm + 3×2

Clean Pulls – Heavy 3

Tuesday

Power Clean and Jerk – 1rm + 3×3

Power Snatch – 1rm

Front Squat – 1rm + 3×2

Wednesday

Clean and Jerks – 1rm

Cleans – 3rm

Jerks – 3×3

Back Squats – 1rm

Snatch Pulls – heavy 3

Here’s Brandon doing 5 reps on the Back Squat with well over double bodyweight:

Monday WOD

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!

Referrals

Olympic Weightlifting