Weightlifting Wednesdays

Wednesday, November 19, 2014

Visit Dimitri at 8pm at Venice for Gymnastics!

PreHab

Keg Drill, 2 minutes
Gristle/Groiner
Active Hang, 1 minute

Warm Up

2 Rounds: (w/ barbell)
5 Good Mornings
10 Reverse Lunges
5 Back Squats
5 Press
5 Front Squats

Cool Down

Jefferson Curl x 10
Wall Extensions x 15

Fitness

Strength

20 minutes or 3-4 sets of:

Good Mornings x 8-10 reps

Strict Toes to Bar x 8-12 reps

Wall Climbs x 3-4 reps

Notes:  Keep the Good mornings light to moderate, these make you very sore if you are not used to them.  If you can achieve full range of motion on the T2B, try to keep your knees locked out the entire time, scale them by performing rolls ups or using a spotter.  Control up and down and try to maintain a vertical torso throughout.  Scale the wall climbs to allow for continual movement.

Conditioning

Every minute, on the minute, for 18 minutes:

Minute 1 – 10 Strict Pull-Ups or Ring Rows

Minute 2 – 20 Alternating Kb/Db Reverse Lunges

Minute 3 – 15 Burpees

Notes:  Focus on maintaining a tight midline throughout the pullup or ring rows.  Prescribed for the lunges are 54/35 Kbs.  If you cannot perform the prescribed reps in the minute, just perform as many as possible in that given minute.

Advanced

Strength

Every 2 minutes, for 1 minutes (8 sets):  Clean + Front Squat + Jerk

Notes:  Work in the 80-85% range for as many sets as possible.  The clean should be a full squat.

Conditioning

Every minute, on the minute, for 18 minutes:

Minute 1 – 10 Strict Chest-to-Bar Pull-Ups

Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg)

Minute 3 – 10 Burpees + 20 Double-Unders

Notes:  If you cannot perform strict C2B, perform ring rows where you pull your chest through the rings at the top.  If you cannot perform the prescribed reps in the minute, just perform as many as possible in that given minute.

This is THE lift from last weeks Weightlifing World Championships. The best lifter in the world, Ilya Ilyin, in his home country, broke the world record in the clean & jerk on his last lift to win the title. If you want the full nerd affect and to see the very real drama that was the competition in the 105kg weight class, the session can be found here.