2010 Programming -- January & February

After reading “Olympic Weightlifting: A Complete Guide for Athletes and Coaches” by Greg Everett, I’ve decided we are going to follow the “Beginner Program”, at least for the first 6-8 weeks of 2010. Instead of Wednesday being a rest day, however, as they prescribe, we’ll take that as a “fun day” to do supplemental exercises to the Olympic lifts: Things like kettlebell swings, box jumps, bench press, knees to elbows, hyperextensions, etc.

Taken directly from the book:
“For the first cycle of this program, the athlete will simply feel out a comfortable weight for the prescribed sets and reps – this weight should be somewhat challenging but well within the athlete’s ability. The snatch and clean & jerk will be taken up gradually to the heaviest weight with which the athlete is comfortable that day for a single rep; after that final heavy rep, the athlete will take 3 more singles with 85% of that weight.”


Here is how the programming will look. We’ll repeat this 2 week cycle for the first 6-8 weeks, then determine where to go from there.

Front Squats and Snatch Balances

Front Squats: 5x5 (5 reps per set for 5 sets)
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5

Snatch Balances: 3x5 (3 reps per set for 5 sets)
95 x 3
95 x 3
115 x 3
135 x 3
135 - Dropped the bar coming down on the first rep

Pullups: 3x max reps
25
15
14

500m row (Completely spent at this point, but we each went for a max effort 500m row):
Adam Oldenburg: 1:33.6 (PR)
Phil Giovanni: 1:40.3
Dave Eagle: 1:42.7
Dave Glefke: 1:46.3

1:00 front, left side and right side planks (we do these everyday)

Power Clean and Bench Press

Power Clean: Work up to a 1 rep maximum
185 lbs
190 lbs
195 lbs - failed twice

Bench Press: Work up to a 1 rep maximum
185 lbs
205 lbs
215 lbs
225 - failed

Powerclean to Bench Press ratio: .88

Tabata Pushups and Situps

Dave Eagle: 81 pushups + 78 situps = 159 total
Phil Giovanni: 68 pushups + 75 situps = 143 total
Adam Oldenburg: 51 pushups + 52 situps = 103 total
Dave Glefke: 49 pushups + 53 situps = 102 total
Cory Stonehocker: 48 pushups + 50 situps = 98 total

Overhead Squats and Power Snatch

Overhead Squats, 5x5x5x3x3x3
125 x 5
135 x 5
145 x 5
155 x 3 - bodyweight less 3lbs
165 x 3
175 x 3

Power Snatch
100 x 3
125 x 3
125 x 2

500m row "Competition":
Brian Maastricht: 1:26.8 (PR)
Adam Oldenburg: 1:36.6 (fell off rower :20 into the row)
Dave Eagle: 1:37.8 (PR)
Phil Giovanni: 1:38.8
Cory Stonehocker: 1:50.3

Tomorrow we welcome our newest training partner, Dave Glefke.

We also may be joined this week by Chris Jurecko.

Workouts for Dec 28 - 31

Monday
Strength:
Overhead Squats: 5x5x5x3x3x3
Hanging Power Snatch: 2x2x2x2x2

Cardio circuit:
Tabata Pushups and Situps
Front, left, right planks – 1 minute each

Tuesday
Strength:
Power Clean – build to 1RM
Bench Press – build to 1RM
We’ll look for our Power Clean to Bench Press ratio.

Cardio Circuit:
2 - 3 x 500m row: Rest while others are rowing
Front, left, right planks – 1 minute each

Wednesday
Strength:
Front Squats: 5x5
Snatch Drops: 3x3

Cardio Circuit:
3 rounds of 1:00 of double unders – 3 minute rest between rounds
Front, left, right planks – 1 minute each

Thursday
Rest Day

Friday
Rest Day

Power Clean & Jerk and Tabata Intervals

Power Clean & Jerk:
Goal was 10x1 (10 single-rep sets at maximum effort):
135 x 3 - warmup
155 x 2 - warmup
185x1
185x1
185x1
195x1 - Failed
185x1
185x1
185x1
185x1
185x1 - Failed
Stopped at 9 sets after failing at 185 on the 9th one

Tabata Pull-Ups and 20" Box Jumps
63 pullups
84 box jumps
147 total

Deadlift and Press

Deadlifts
Work up to a 1 rep maximum (in lbs):
135 (5)
185 (5)
225 (3)
275 (1)
295 (1)
315 (1)
335 (1)

Press
115 (3)
135 (3)
135 (3)
145 (2)
135 (3)

AMRAP in 10:00 of:
5 deadhang pullups
10 pushups
15 double unders
*Completed: 5 rounds + 5 pullups + 9 pushups

Back Squat and Front Squat

Today was my first day back at the CDW Gym after spending the last 10 months at Crossfit Fire. I learned a TON about Olympic weightlifting, metabolic conditioning, the Paleo lifestyle, and of course building incredible friendships.

Today Adam Oldenburg, Cory Stonehocker, Brian Maastricht and I did back squats, front squats, and a short circuit. For my numbers (in lbs):

Back Squat
135 (5)
155 (5)
175 (5)
185 (3)
205 (3)
215 (3)

Front Squat
135 (5)
135 (5)
155 (3)
175 (3)

40-30-20-10 of:
24kg (53lb) kettlebell swings
Situps
8:25