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training montage…

glennpendlay —  January 23, 2011 — 1 Comment

Here is a neat compilation of some of the Olympic Weightlifting training that went on at CalStrength today.  It was supposed to be a 70 to 80% day but a couple of guys got carried away, you can see who they are!

We had a very hard day of olympic weighlifting training today.  All the boys worked up 3 different times between 10am and 4pm.  In my opinion, Rob was the winner today, getting up to his max snatch once, 2kg below it another time, and coming within 7kg of his max clean and jerk all 3 times.  That’s a lot of work in one day.  And he wanted to do more.  Admit it, Rob Blackwell works harder than you do.

Training today.

glennpendlay —  January 9, 2011 — 1 Comment

We had a heck of a day training today.  12 new personal records on the olympic weighlifting lifts.  It was a “once in a year” type of day, everyone picking up barbells did something special.  I mostly shut my mouth and sat down.  A few videos are up on my facebook page or on the CaliforniaStrength youtube channel.  Spencer Mormon has now officially begun his preparation for Junior Worlds, and, records are gonna fall.  His snatch record today will be the first of many.

The next two weeks will be our taper before  the AO.  We are cutting from 11 to 9 workouts per week this week, and the morning workouts will lighten up a little.  Jon and Rob should be feeling a lot better by the end of the week.

The last 4 weeks of training before the American Open are following the usual 2 heavy weeks and 2 weeks of tapering that we normally use for an important meet.  We have one more hard week to go.  There will be a lot of heavy attempts this week, and not a lot of reps beyond 2.  We will continue with the practice of squatting only on Wednesday and Saturday afternoons, simply because it seems to be working and Jon is finally breaking PR’s again in the squat.  How we taper the last two weeks will depend in part on how this week goes…  wish us luck!

Watch to the end, it just gets funnier and funnier.

Jon shooting Glenn\’s 500 S&W Magnum

Training plan…

glennpendlay —  October 1, 2010 — Leave a comment

Thought I might briefly explain what will be going on in our training over the next three weeks.  First of all, we are going back to something that is not part of my “normal” strategy but it seemed to work 4-8 weeks ago, and I hate to argue with success.  Instead of squatting every or at least most workouts, we are doing the vast majority of our squatting on  Wednesday afternoons and Saturday mornings.  This is because it is something different that we tried for a change of pace, it worked, and therefore its worth trying again.  Wednesday afternoon and Saturday mornings will be devoted to squatting, nothing else.

On everything else the main thing I am trying to do  this next 3 weeks is do as high a workload as possible.  Most of the time we will be going up to a maximum for the day on each exercise, but the emphasis will be to get as many doubles and triples as possible each week on the snatch and clean and jerk and related exercises.  We might even get crazy and try odd stuff like a set of 5 or 6 on hang snatches here or there, just get the volume up.

Well this is the plan for the 21 day period starting Oct 4th.  We shall see how it goes…

The last 3-4 weeks have been a little strange.  Caleb hurt, Donny getting ready for worlds, Jon training for a meet Oct 3rd.  As of Monday Oct 4th training will begin for the American open, and will look like this…

Mon AM

Snatch

Power clean

Neck jerk

Mon PM

Clean and Jerk

Hang Snatch or snatch from blocks

Tue AM

Clean and Jerk

Power snatch

Tue PM

Snatch

Hang clean or from box

Wed AM

Snatch

Power clean

Neck jerk

Wed PM

Squats

Thur AM

Clean and jerk

Hang Snatch

Thur PM

Snatch

Hang clean

Fri AM

Light snatch

Light clean

Fri PM

Max snatch

Max clean and jerk

Sat AM

squats

Monday

AM

Snatch to 80%

Clean and Jerk to 80%

Front squat to max clean and jerk

NOON

snatch 3 sets of 3

clean and jerk 3 sets of 3

posterior chain work, 4 sets of 10

PM

Snatch to max with 5 second hold at knee, 3 back off doubles

clean and jerk max with 5 second hold at knee, 3 back off doubles

Tuesday

AM

Max on snatch from hang below knee

Max on power clean and jerk

PM

Snatch and clean and jerk to 85-90%

posterior chain, 2 sets of 20, light

Wednesday

NOON

Squat 4 sets of 8

RDL 3 sets of 5

Posterior chain, 4 sets of 10

Thursday

NOON

Powersnatch to 80%

Powerclean to 80%

PM

Powersnatch to 90%

Powerclean and jerk to 90%

2 sets of posterior chain, 20 reps light

Friday

AM

snatch to 80%

clean and jerk to 80%

Front squat to clean and jerk max

NOON

Snatch to 90%

clean and jerk to 90%

PM

snatch 5 doubles

clean and jerk 5 doubles

Saturday

NOON

squat, 4 sets of 8

RDL 3 sets of 5

posterior chain, 4 sets of 10

Last week we tapered a bit, rested a bit.  The guys going to a local competition did mostly lifts but low volume, the guys not going to a meet did a variety of odd stuff. We all trained.

This week will go as follows…  It will be a hard week…

Monday

AM

Snatch 8 doubles with a pause at the knee

clean and jerk  8 doubles with a pause at the knee

various heavy lower back work

PM

Snatch singles 8 singles with a pause at the knee

clean and jerk 8 singles with a pause at the knee

vertical exercise 5 sets of 10

Tuesday

8 sets of the following.  weight in rack, front squat it twice, jerk it, drop it, take 20 kilos off, power clean it and put it back in the rack.

muscle snatch, 5 sets of 10

Wednesday

AM

2 high pulls + one snatch, 8 sets

2 pulls + one clean and jerk

various lower back and posterior chain work

PM

8 snatches

8 clean and jerks

Squat 4 sets of 8

Thursday

max on power snatch

max on power clean

Friday

AM

Snatch light

Clean and jerk light

PM

Snatch light for a few doubles

Clean and jerk light for a few doubles

Saturday

Snatch lto max, then 3 or 4 doubles with 10kg less

clean and j erk to max, then 3 or 4 doubles with 20kg less

squat 4 sets of 8