Olympic Weightlifting: Cuban Method

[crackyflipside]

Wednesday, May 16, 2012
First Session
Muscle snatch: 40 x 3r x 2 / 50 x 3r x 2 / 60 x 3r x 4
Clean pull to knee: 60 x 3r x 4
Bench press: 50 x 5r / 60 x 5r x 3
Chin ups: bw x 5r x 3

Second session
Snatch: 50 x 3r x 2 / 60 x 3r x 2 / 70 x 2r / 75 x 1r
Clean and jerk: 70 x (1+1r)3r / 90 x (1+1r)2r / 115 x 1+1r
Hypers: 50 x 10r x 4

[crackyflipside]

Finally back in the gym.

Monday, may 21, 2012
First Session
Snatch pull + power snatch: 40 x 1+2r x 3 / 50 x 1+2r x 2 / 60 x 1+2r x 2 / 70 x 1+2r x 3
Front squat: 70 x 3r / 110 x 2r x 3
Hypers: 65 x 10r x 3

[crackyflipside]

Monday second session, don't really remember what we did. Something snatch clean and jerk and back squat.

Tuesday, May 22, 2012
Jerk 50 x 3r x 5
Dips: BW x 10r x 3
Chin-ups: bw x 10r/8r/5r

Wednesday, May 23, 2012
First Session
Muscle snatch: 40 x 3r x 2 / 50 x 3r x 2 / 60 x 3r x 3
Front squat: 70 x 5r / 110 x 3r x 5
Snatch press: 40 x 5r / 50 x 5r x 3
Second Session
Snatch: 40 x 3r x 2 / 50 x 3r / 60 x 3r / 70 x 2r / 75 x 2r / 80 x 2r / 85 x 1r [first day in forever getting back up to normal]
Clean and jerk: 70 x (1+1r)3r / 90 x (1+1r)2r
Power clean and jerk: 100 x (1+1r)2r x 3
Back squat: 100 x 3r x 2 / 120 x 3r x 5

Thursday, May 24, 2012
Power snatch: 40 x 3r x 2 / 50 x 3r / 60 x 3r / 65 x 2r x 3
Power clean and push press: 60 x (1+1r)3r / 90 x (1+1r)2r x 3
Bench press: 60 x 10r x 3

[crackyflipside]

Friday, May 25, 2012
First Session
Snatch pull pause at knee: 40 x 3r x 2 / 60 x 3r x 3
Front squat: 70 x 5r / 100 x 3r / 120 x 3r x 3

[crackyflipside]

Second Session
Snatch: 40 x 3r x 2 / 50 x 3r / 60 x 3r / 70 x 2r x 3
Clean and jerk: 70 x (1+1r)2r / 90 x 1+1r x 2
Power clean and jerk: 100 x (1+1r)2r x 3 / 110 x 1+1r

[crackyflipside]

Saturday, May 26, 2012
Morning yoga class.
Snatch: 30 x 3r x 5 / 50 x 3r x 2 / 60 x 3r x 2
Clean and jerk: 60 x 1+1r x 3 / 90 x 1+1r / 100 x 1+1r

Yoga was very relaxing and made me break a nice sweat. I was still very sore from Friday's second session.

Sunday, May 27, 2012
Band back squat: b + strong band x 5r x 2 / 70+s x 3r x 2 / 100+s x 3r x 5

Speed day with Olympic squats under band tension done stupid fast.

[crackyflipside]

Tuesday, May 29, 2012
First Session
Low block power snatch: 50 x 3r x 3 / 60 x 3r x 3
RDL's: 60 x 8r / 70 x 8r x 3
Front squat: 70 x 3r / 110 x 3r / 130 x 1r / 140 x 1r x 3
Dips: bw x 10r x 3

Second Session
Back squat: 70 x 5r x 2 / 120 x 3r / 130 x 2r / 140 x 1r / 150 x 1r
Had to stop here because of upper glute pain.

[crackyflipside]

Wednesday, May 30, 2012
Bench press: 40 x 10r x 2 / 60 x 5r x 5
Chinups: bw x 7r/5r/5r/5r

[wutangkillabeez]

Wednesday, May 30, 2012
Bench press: 40 x 10r x 2 / 60 x 5r x 5
Chinups: bw x 7r/5r/5r/5r

Did your coach give you a reason for bench presses? I'm not knocking anything. Just curious. My coach HATES the bench press. She said the movement doesn't transfer to anything athletic. She even had t-shirts printed that said, "We snatch. We jerk. We don't bench."

I don't know anything about it, I just do what she tells me.

[crackyflipside]

Did your coach give you a reason for bench presses? I'm not knocking anything. Just curious. My coach HATES the bench press. She said the movement doesn't transfer to anything athletic. She even had t-shirts printed that said, "We snatch. We jerk. We don't bench."

I don't know anything about it, I just do what she tells me.

Always close grip and high-ish rep range for shoulder and tricep strength. More often doing dips because only bench will get shoulders tight but they get boring after a while.

[crackyflipside]

Thursday, May 31, 2012
High hang muscle snatch: 40 x 5r x 3
Band hypers: bw + monster mini band x 5r / 50+mm x 10r x 3

Friday, June 1, 2012
First Session
Power snatch: 40 x 3r x 2 / 50 x 3r / 60 x 3r x 3
Power clean: 60 x 5r / 90 x 5r x 3

Second Session
Snatch: 50 x 3r x 2 / 60 x 3r / 70 x 2r / 75 x 1r / 80 x 1r x 3
Back squat: 70 x 3r / 120 x 2r x 2 / 140 x 1r x 3

Finished the second session quick to watch the playoffs.

[crackyflipside]

Saturday, June 2, 2012
Power snatch close stance w/o moving feet: 40 x 3r x 2 / 50 x 3r / 60 x 3r / 70 x 3r x 3 [bunch of misses with 70]
Power clean and push press: 70 x (1+1r)3r / 90 x (1+1r)2r / 100 x 1+1r / 105 x 1+1r / 107 x 1+1r [+2kg PR]
Front squat: 100 x 3r / 110 x 3r / 115 x 3r x 2

[crackyflipside]

Monday, June 4, 2012
First Session
Front squat: 70 x 3r x 2 / 110 x 3r x 5
Clean pull: 70 x 3r / 90 x 3r / 110 x 3r x 3
Band hypers: light band x 10r x 3

Second Session
Snatch: 40 x 3r x 2 / 50 x 3r / 60 x 3r / 70 x 2r x 4
Low hang power clean: 75 x 3r / 85 x 3r / 95 x 3r / 100 x 1r
Back squat: 100 x 3r / 120 x 3r / 130 x 3r x 3
Dips: bw x 10r x 3
Standing skullcrushers: bar x 10r x 2
Chinups: bw x 10r

[crackyflipside]

Tuesday, June 5, 2012
Band back squat: b + doubled up mini x 5r x 2 / 70+dum x 3r x 2 / 100+dum x 3r x 5
Reverse hypers: 40 x 10r x 3

[crackyflipside]

Monday, June 11, 2012
First Session
Snatch push press: 70 x 3r x 2 / 80 x 3r / 90 x 3r x 3
Weighted chin-ups: bw + 24kg x 5r x 3

Second Session
Snatch: 40 x 3r x 2
Power snatch: 40 x 3r / 50 x 3r / 60 x 3r x 2 / 70 x 3r x 4
Power clean and push press: 70 x (1+1r)3r x 2 / 90 x (1+1r)2r x 4
Back squat: 115 x 6r x 4

[crackyflipside]

Tuesday, June 12, 2012
Deadlift: 60 x 5r x 2
2" deficit deadlift: 80 x 5r / 100 x 5r x 3

[crackyflipside]

Monday, June 18, 2012
First Session
Band safety bar squat: bar + doubled up monster minis x 3r x 2 / 60+dmm x 3r / 80+dmm x 3r x 5
Weighted chin-ups: bw + 35kg x 3r x 3

Second Session
Snatch: 40 x 3r x 2 / 50 x 3r / 60 x 3r / 70 x 2r / 80 x 1r x 3
Power clean and jerk: 80 x (1+1r)2r / 100 x 1+1r
Power clean: 110 x 1r
Clean: 120 x 1r / 130 x 1r [+5kg 1RM]

[crackyflipside]

Tuesday, June 19, 2012
Back squat: 70 x 3r x 2 / 120 x 3r x 3
2" deficit deadlift: 60 x 3r x 2 / 100 x 3r / 115 x 3r / 125 x 3r x 3

[crackyflipside]

Wednesday, June 20, 2012
First Session
Clean: 60 x 3r / 100 x 1r / 125 x 1r / 135 x 1r [+5kg 1RM]
Band pulls: 60 + light bands x 3r x 3
Weighted chin-ups: bw + 35kg x 2r / bw + 45kg x 1r / bw + 50kg x 1

Second Session
Snatch: 40 x 3r x 2 / 50 x 3r x 2 / 60 x 3r / 70 x 3r / 80 x 2r x 3
Power clean and jerk: 80 x (1+1r)2r / 90 x 1+3r x 2 / 100 x 1+2r x 3

[JiP]

Nice PRs man!

[wutangkillabeez]

Nice PRs man!

For serious.

[crackyflipside]

Tuesday, June 26, 2012
Box squat: 50 x 5r x 2 / 70 x 5r x 5
Chinups: bw x 5r / bw + 34kg x 3r / bw + 45kg x 1r / bw + 34kg x 3r x 3 / bw x 5r
Dips: bw x 10r x 3

Wednesday, June 27, 2012
First Session
Pause back squat: 70 x 3r / 100 x 3r / 120 x 3r x 3 / 130 x 3
Deficit deadlift: 60 x 3r / 85 x 3r / 100 x 3r / 115 x 3r x 3 / 115 x 5r

[boykid28]

woah bro. slow down with the PR's . what happened to curling the 90's at pantheon gym?

[crackyflipside]

Second session Wednesday went to hell after still dealing with ab soreness.

Thursday, June 28, 2012
Back squat: 70 x 3r x 2 / 100 x 3r x 2 / 120 x 3r x 3 / 130 x 3r
Deficit deadlift: 60 x 5r / 85 x 5r / 100 x 5r / 115 x 5r x 3

Friday, June 29, 2012
Back squat: 70 x 3r x 2 / 100 x 3r / 120 x 3r / 125 x 3r x 5
Dips: bw + 34kg x 5r x 3
Band pullups: bw + doubled up mini band x 5r x 3

Saturday, June 30, 2012
Power snatch: 50 x 3r x 2 / 60 x 3r / 70 x 2r / 75 x 2r x 3
Power clean: 75 x 2r x 2 / 90 x 2r / 100 x 2r / 110 x 2r / 110 x 1r x 2
Front squat: 70 x 3r / 100 x 2r / 120 x 2r x 2 / 130 x 1r / 120 x 2r