If anyone needs testament to what the human body is capable of you can talk to Kim, Vic, Toby, Ted, Jimmy, or Cale from last weekend. One of the coolest things about getting to do a seminar with such a small group was that all weekend long they were working exercises specifically aimed at their weaknesses. This group completed 2 workouts Friday, 6 workouts Saturday, and 6 workouts Sunday. 14 workouts in the span of 45 hours! What’s more, their body held up and they were able to hit a final mock weightlifting meet max out.
I remember being asked by one of them during the seminar (I forget who) if this was similar to the type of volume that Olympic lifters complete a regular basis. I smiled and simply stated that there was more squatting. The workouts they completed are below and to be honest are not all that far off from a normal 3 day span for a weightlifter. There would likely be more pulls and more auxiliary exercises and certainly more squatting but the volume would be similar.
I thoroughly enjoyed this weekend and working with these athletes so closely for so long was an experience I rarely get. It was funny to me to see their reaction to the complexes and the volume and the amount of times 90% was written on the board as their workout. This is normal for most lifters.
That being said this past weekend was a blast and it has made me more excited for the camps coming in the future. One will be right here at home in August and I am pumped to get to travel to Oregon to do another one. The improvement and the passion these athletes exhibited was inspiring and a good reminder of how awesome my job is. Seriously, I get to coach weightlifting for a living! Certainly doesn’t suck. Be sure to check out some of the PR lifts and final lifting from yesterday’s max out session. Videos at the bottom.
1) Snatch Max then 3×1 @ 90% of max
2) CJ Max then 3×1 @ 90% of max
1) Snatch from power position: 50%x3, 60%x3, 70%x2, 80%x1, 85%-90%x1x3
2) Hang Snatch: 50%x3, 60%x3, 70%x2, 80%x1, 85%x1 90%-95%x1x3
3) Snatch from floor: Pause at top of knee, pause at power position: work up to 85%-90% for 3 singles
4) Snatch from floor: Pause at top of knee: work up to 90%-95% for 3 singles
5) Snatch first pull + Snatch High Pull + Snatch: work up to 90% for 3 sets of the complex
6) 4 front squats followed immediately by 8 back squat: 4 sets at weight that is challenging but ALWAYS fast and aggressive out of the bottom.
1) Clean from ground pause at bottom of knee, pause at power position: 50%x3, 75%x2, 80%x1, 85-90%x1x3
2) Clean from ground with a pause at bottom of knee: 50%x3, 75%x2, 80%x1, 85-90%x1x3
3) Clean from ground: 50%x3, 75%x2, 80%x1, 85-90%x1x3
4) Jerk from rack: 8 sets of 2 AHAP with Perfect form. Between each set complete 10 split jerks with no bar focusing on footwork.
5) Snatch Max in competition format
6) Clean and Jerk Max in competition format
Vic Amuso PR Clean (320#): He pressed out the jerk