Olympic Weightlifting: Cuban Method

[crackyflipside]

o hay bebe

Sup bebe

Thursday, September 29, 2011
Clean and jerk: 50 x (1+1r)3r x 2 / 70 x (1+1r) x 3r / 80 x (1+1r) x 3r / 90 x (1+1r)2r / 100 x 1+1r x 3

Friday, September 30, 2011
Snatch: 40 x 3r x 2 / 50 x 3r / 60 x 3r x 4
Low hang power clean: 60 x 3r x 2

Saturday, October 1, 2011
Muscle snatch: 50 x 3r x 2 / 60 x 3r x 4 [1.020 tons / 18 lifts][60% 4/3]
Push press: 70 x 3r x 2 / 80 x 3r x 4 [1.380 tons / 18 lifts][70% 4/3]
Back squat: 110 x 3r x 2 / 120 x 3 / 130 x 3 / 140 x 1r x 3 [1.830 tons / 15 lifts][80% 3/1]

Crappy workouts except for Saturday. Should hammer something out tomorrow.

[crackyflipside]

Yeeesh, rough week. Friend got extremely sick Tuesday which killed my motivation to train, he's in the hospital recovering now.

Wednesday, October 5, 2011
Snatch: 50 x 3r x 2 / 60 x 3r x 3
Clean and jerk: 60 x (1+1r)3r x 2 / 70 x (1+1r)3r

Stopped here after I had a bad case of eating-Taco-Bell-before-training-itis

Thursday, October 6, 2011
Power snatch: 50 x 3r x 2 / 60 x 3r x 3
Front squat: 90 x 3r / 100 x 3r / 120 x 2r x 3
Lots of empty bar presses with all sorts of grips, just trying to get upper body pump

[crackyflipside]

Friday, October 7, 2011
Snatch: 40 x 3r x 2 / 50 x 2r x 2 / 60 x 2r / 70 x 1r x 2 / 75 x 1r / 80 x 1r
Clean and jerk: 70 x (1+1r)2r x 2 / 90 x 1+1r x 2 / 100 x 1+1r / 105 x 1+1r
Back squat: 120 x 2r / 135 x 2r / 140 x 1r
Sots press: b x 5r x 2 / 35 x 5r x 2 / 40 x 5r x 2 / 45 x 3r

Finally got to go heavy after a pretty long strength phase. Lifting more consistently now, too. Finally adjusting to my work schedule.

[crackyflipside]

Sunday, October 9, 2011
Front squat: 70 x 3r / 100 x 3r / 120 x 2r x 3 [1.230 tons / 12 lifts][75% 3/2]
Band pull through: green x 5r x 3
Ring pull ups: bw x 5r x 3

Monday, October 10, 2011
Power snatch: 50 x 3r x 2 / 60 x 3r / 65 x 3r x 2 [0.870 tons / 15 lifts][65% 2/3]
Power clean and push press: 65 x (1+1r)3r x 2 / 75 x (1+1r)3r / 85 x (1+1r)3r x 2 [2.250 tons / 30 lifts][70% 2/3]
Back squat: 110 x 3r x 2 [0.660 tons / 6 lifts]

Today the power clean push press was done as fast as possible, no rest between catching bar and push press. That is only for heavier weights near max. Lighter weights in this exercise are done as speed work. The same thing goes for power snatches. Squats sucked.

[crackyflipside]

Tuesday, October 11, 2011
Snatch: 40 x 3r x 2 / 60 x 3r / 70 x 2r x 3 [0.840 tons / 15 lifts][70% 3/2]
Back squat: 100 x 3r x 2 / 125 x 2r / 135 x 2r / 143 x 2r x 3 [1.978 tons / 16 lifts][80% 3/2]

Pretty good workout today, was a bit tired so no cleans. Been adding in about 10min of stretching by doing various yoga positions after every workout. Some of the positions are great stretches for hips and legs and you feel a little high afterwards so definitely good post workout activity.

[crackyflipside]

Friday, October 14, 2011
Snatch: 40 x 5r x 2 / 50 x 3r / 60 x 3r / 70 x 2r x 3
Power clean + push press: 70 x (1+1r)3r x 2 / 80 x (1+1r)3r / 90 x 1+1r x 2 / 90 x (1+1r)2r

[crackyflipside]

Saturday, October 16, 2011
Band snatch pull: b+mm x 3r / 40+mm x 5r x 3 / 60+mm x 5r x 3
Low hang clean: 60 x 3r x 2 / 70 x 3r / 80 x 3r / 90 x 2r x 3
Front squat: 110 x 3r / 120 x 3r x 3

Speed day today, tried out snatch with bands but coach said it was throwing off my positions so told me to stick with pulls. Low hang cleans were done rapid fire. Front squats could have been better, ended up talking too much and missed doing the last set. The bands mm are micro minis, I'll probably try different tensions around and see what works well.

[crackyflipside]

Tuesday, October 18, 2011
Back squat: 60 x 5r / 100 x 3r / 125 x 3r / 145 x 2r / 150 x 2r x 2 [2.010 tons / 17 lifts]
Strict press: 40 x 3r / 60 x 3r x 3 [0.660 tons / 12 lifts]
Pull-ups: bw x 10r / 5r / 2r
Dips: bw x 10r

[crackyflipside]

Missed a few days from work and school, was sick as a dog yesterday. back to the grind today:

Saturday, October 22, 2011
Snatch: 50 x 3r x 2 / 60 x 3r / 70 x 3r / 80 x 1r x 3 [0.930 tons / 15 lifts][80% 3/1]
Clean and jerk: 60 x (1+1r)2r x 2 / 90 x 1+1r / 100 x 1+1r [0.860 tons / 12 lifts][80% /1]
Front squat: 70 x 3r / 110 x 2r / 120 x 2r / 130 x 2r x 3 [1.450 tons / 13 lifts][80% 3/2]

[crackyflipside]

Sunday, October 23, 2011
Band clean pulls: 40+L x 3r x 2 / 60+L x 3r x 2 / 70+L x 3r x 3
Hypers: bw x 15r

[crackyflipside]

Monday, October 24, 2011
Power snatch: 50 x 3r x 2 / 60 x 3r / 70 x 3r / 75 x 2r x 3 / 80 x 1r [1.220 tons / 19 lifts]
Clean + front squat + jerk: 70 x 1+1+1r x 2 / 85 x 1+1+1r x 3 [1.185 tons / 15 lifts]
Back squat: 135 x 3r x 2 / 150 x 2r / 150 x 1r x 2 [1.410 tons / 10 lifts]

Great workout today, the band pulls yesterday made a tremendous difference on my pull. Everything, except squats, felt easy.

[crackyflipside]

Wednesday, October 26, 2011
Low hang power clean: 60 x 3r x 2 / 85 x 3r / 100 x 2r x 3
Hypers: bw x 10/10
Hanging abs: bw x 5/5

Wish there was more time in the day. Work + school = suckage.

[crackyflipside]

Sunday, October 30, 2011
Band clean pull: 40+L x 3r x 2 / 70+L x 3r / 85+L x 3r x 3

[MadDogMalesh]

I knew I heard right when band tension was brought up. Would you mind explaining that quickly?

[crackyflipside]

I knew I heard right when band tension was brought up. Would you mind explaining that quickly?

Yeah, I'm adding in band clean pulls on Sundays. Did some last week with 60% + light (purple) bands doubled up and then on Monday my pull was amazing. Upping the percentage to 70% weights with the light band attached, going to see if there is diminishing returns or what. It was really tough today but hopefully that means increased results later this week when I get to the gym.

Last week was pretty incredible with the results, on Monday the bar and pulling power felt incredible. The bands really emphasized the glutes and upper hamstring strength.

[crackyflipside]

Tuesday, November 1, 2011
Clean: 60 x 3r x 2 / 85 x 3r / 100 x 2r / 115 x 1r
Hypers: bw x 10r x 3

Friday, November 3, 2011
Snatch: 40 x 3r x 2 / 50 x 3r / 60 x 3r / 70 x 1r / 80 x 1r x 3
Clean and jerk: 70 x (1+1r)2r / 80 x 1+1r / 90 x 1+1r / 100 x 1+1r / 110 x 1+1r
Back squat: 80 x 3r / 120 x 3r x 3

[crackyflipside]

Saturday, November 5, 2011
Power snatch: 50 x 3r x 2 / 60 x 3r / 70 x 2r x 3
Power clean + push press: 60 x (1+1r)2r / 80 x (1+1r)2r / 90 x (1+1r)2r x 3
Hypers: bw x 10r x 3

[crackyflipside]

Sunday, November 6, 2011
Box squat: 70 x 3r / 85 x 3r / 100 x 2r x 12

[crackyflipside]

Tuesday, November 8, 2011
Push press: 60 x 5r / 75 x 3r / 85 x 3r x 3
Front squat: 60 x 4r / 85 x 3r / 100 x 3r x 3
Power snatch: 60 x 3r x 3

I really liked how I felt after the box squats. My hips/hamstrings were sore in a way I've never felt them. And today my front squat was ridiculously stable and very upright. Maybe that strengthening from box squats is that weak link in my chain.

[crackyflipside]

Wednesday, November 9, 2011
Snatch: 40 x 3r / 50 x 3r x 2 / 60 x 3r / 70 x 2r / 80 x 1r [missed 85 then missed 90 three times all extremely close]
Clean and jerk: 70 x (1+1r)2r x 2 / 80 x 1+1r / 90 x 1+1r / 100 x 1+1r / 110 x 1+1r / 115 x 1+1r / 120 1+0r [Got up to 120, missed clean, then got clean and missed jerk]
Hypers: bw x 10r x 3

Didn't know we were going heavy today. Kinda rushed the snatch warm-ups. Was disappointed in not being able to hit 90 despite the pull feeling very easy, every time it was forward just a touch. Killed it on the clean and jerks.

[crackyflipside]

Friday, November 11, 2011
Power snatch: 40 x 3r x 2 / 50 x 3r / 60 x 3r
Back squat: 100 x 3r x 2 / 120 x 2r x 3 / 140 x 1r
Power clean + push press: 60 x (1+1r)3r x 3

Shoulder was hurting real bad, couldn't do much. Even grabbing bar to back squat hurt it.

Saturday, November 12, 2011
Power snatch: 50 x 3r x 2 / 60 x 3r x 4
Clean and jerk: 60 x (1+1r)2r / 70 x (1+1r)2r / 80 x (1+1r)2r / 90 x (1+1r)2r x 2
Band clean pulls: 70 x 3r x 3

Shoulder hurting much less.

[crackyflipside]

Sunday, November 13, 2011
Band box squat: b+g x 3r / 70+g x 3r / 90+g x 2r x 12
Band barbell jump: b+g x 5r x 3

[crackyflipside]

6 days to competition.

Monday, November 14, 2011
Snatch: 40 x 3r / 50 x 3r x 2 / 60 x 2r x 2 / 70 x 2r / 75 x 1r / 80 x 1r [80% /1]
Clean and Jerk: 70 x (1+1r)2r x 2 / 85 x (1+1r)2r / 90 x 1+1r / 100 x 1+1r [80% /1]
Back squat: 70 x 3r / 120 x 3r / 135 x 2r / 150 x 1r x 3 [90% 3/1]
Hypers: bw x 10r x 3

Felt awesome today. Squats were so godamn easy. Everything was easy.

[crackyflipside]

5 days to go.

Tuesday, November 15, 2011
Snatch: 40 x 3r x 2 / 60 x 2r x 2 / 70 x 1r / 80 x 1r [80% /1]
Clean and jerk: 70 x (1+1r)2r / 85 x 1+1r / 90 x 1+1r [75% /1]
Front squat: 100 x 3r / 125 x 2r / 135 x 1r / 143 x 1r x 3[90% 3/1]
Hypers: bw x 10r x 3

[crackyflipside]

4 days to go.

Wednesday, November 16, 2011
Snatch: 40 x 3r x 2 / 50 x 3r x 2 / 60 x 2r x 2 / 70 x 1r / 75 x 1r / 80 x 1r [80% /1]
Clean and jerk: 70 x (1+1r)2r / 80 x 1+1r / 90 x 1+1r / 100 x 1+1r [80% /1]
Back squat: 90 x 1r / 120 x 2r x 2 / 150 x 1r x 3 [90% 3/1]

[crackyflipside]

2 days to go, Thursday was rest.

Friday, November 18, 2011
Snatch: 50 x 2r x 2 / 60 x 2r x 2 / 70 x 2r / 80 x 1r [80% /1]
Clean and jerk: 70 x (1+1r)2r / 80 x 1+1r / 90 x 1+1r x 3 [75% 3/1]
Back squat: 90 x 3r / 120 x 2r x 3 [70% 3/2]
Hypers: bw x 10r x 3

[crackyflipside]

1 day to go.

Saturday, November 19, 2011
Snatch: 40 x 3r x 2 / 50 x 3r x 2 [50% 2/3]
Clean and jerk: 50 x (1+1r)2r x 2 / 60 x (1+1r)2r x 3 [50% 3/2]

[nmsk80066]

Good luck man!

[crackyflipside]

Damn, did kind of crappy at the meet. Got 90/115@84, just wasn't feeling it. Time to get back to work and never feel that way again.

Tuesday, November 22, 2011
Sots press: b x 5r x 2 / 30 x 5r / 40 x 3r x 3
Deficit clean pull: 60 x 5r / 85 x 3r / 100 x 3r x 3
Hypers: bw x 10r x 3
Pull ups: bw x 10r / 5r / 1r

[wutangkillabeez]

Sorry to hear about your meet, dude. I'm just starting out in O-lifting. (First meet is in January.) Anyway, what's a deficit clean pull?

Damn, did kind of crappy at the meet. Got 90/115@84, just wasn't feeling it. Time to get back to work and never feel that way again.

Tuesday, November 22, 2011
Sots press: b x 5r x 2 / 30 x 5r / 40 x 3r x 3
Deficit clean pull: 60 x 5r / 85 x 3r / 100 x 3r x 3
Hypers: bw x 10r x 3
Pull ups: bw x 10r / 5r / 1r