A great team day at the LSE 1 weightlifting competition (with programme included)

By on March 31, 2016. Posted in , , , . Tagged as , , , , , .

Last weekend the Fit Performance Barbell club took a team of 4 to compete at the first regional competition of the year at Crystal Palace. For myself and Bex it was a chance to push towards British Champs qualification totals but for Luke and Rob it was their first taste of regional competition.

We have all trained super hard since the arrival of 2016 and this was a great chance to put up good numbers in a pressure environment and get the season kicked off on a high. It turned out to be a great day for everyone with 3 medals between us and everyone achieving at least 2 PB’s.

squad

I (Ramsey) went 108, 112x, 112 in the snatch for a 2kg comp PB. Then 144x, 145, 150 again for a 2kg PB and 4kg total PB plus silver medal.

Bex was next going 6/6 with 50,55,58 for a 3kg comp PB and 65,69,72 for a 1kg comp PB and 5kg total PB plus a Silver medal.

Blackie then went 80x,80,85x but both attempts were super close. Then 105,110,115 for a huge 9kg PB CJ and 7kg PB total.

Luke was our final lifter and again went 6/6 with 88/92/94 for a 3kg comp PB snatch. Then 112/117/120 fit equal comp CJ best but 3kg comp PB total plus a bronze medal.

 

It was without doubt my proudest moment coaching the barbell club and watching their hard work reap rewards. Special thanks must go to Rich Kite who helped out with coaching Rob and Luke (as both were in the same group). The plan is to get everyone much stronger and compete again seriously in August at the LSE 4 comp. They will of course have small run outs between now and then but nothing serious.

 

Below I have included the programme the guys and girls used in preparation for this comp, EXACTLY as they completed it. Average improvement across the 7 weeks was 5kg on our totals which is a very nice increase. Any questions just fire me an email to the address at the top of the webpage.

 

Week 1- Session 1                           

Exercise Sets and reps Intensity Notes
Clean + Squat + Jerk 3 x 2

2 x 2

75%

80%

No stopping between clean and FS
Snatch 4 x 2

1 x 2

75%

80%

Repeat any missed reps
Snatch pulls 3 x 5 100% Touch and go
Power jerk 3 x 3 60% Of Jerk

 

Week 1- Session 2

Exercise Sets and reps Intensity Notes
Block/Hang snatch from knee 3 x 3 70% Use hang or blocks depending on what you have
Snatch 3 x 3

3 x 2

70%

80%

Repeat any misses
Jerks 4 x 3 70% From block if you have
Back squat 4 x 5 75% 3-0-1 tempo

 

Week 1- Session 3

Exercise Sets and reps Intensity Notes
Front squat 4 x 3 80% 3-0-1 tempo
Power clean + Jerk 3 x 2

2 x 2

70%

75%

 
Clean pulls 3 x 5 100% Touch and go
Strict press 4 x 6 Challenging weight From Jerk grip

 

Week 1-Session 4

Exercise Sets and reps Intensity Notes
Front squats 3 x 5 75% Go off max -5kg
Power snatch 3 x 3

3 x 3

65%

70%

 
Snatch high pulls 4 x 5 80% Percentage of snatch
Push press 4 x 6 55-60% Percentage of jerk

Week 2- Session 1

Exercise Sets and reps Intensity Notes
Clean + Squat + Jerk 3 x 2

1 x 2

1 x 2

75%

80%

85%

No stopping between clean and FS
Snatch 3 x 2

2 x 2

75%

80%

Repeat any missed reps
Clean pulls 3 x 5 100% Touch and go
Jerk 3 x 3 70% Of Jerk

 

Week 2- Session 2

Exercise Sets and reps Intensity Notes
Block/Hang snatch from knee 3 x 3 70% Use hang or blocks depending on what you have
Snatch 3 x 3

3 x 2

75%

80%

Repeat any misses
Power jerks 4 x 3 60% From block if you have
Back squat 4 x 3 85% Go off max -10kg

 

Week 2- Session 3

Exercise Sets and reps Intensity Notes
Front squat 5 x 2 80% 3-0-1 tempo
Power clean + Jerk 3 x 2

2 x 2

75%

80%

 
Clean pulls 3 x 5 100% Touch and go
Strict press 4 x 6 Challenging weight From Jerk grip

 

Week 2-Session 4

Exercise Sets and reps Intensity Notes
Front squats 3 x 5 77.5% Go off max -5kg
Power snatch 3 x 3

3 x 3

70%

72%

 
Snatch high pulls 4 x 3 85% Percentage of snatch
Push press 4 x 6 55-60% Percentage of jerk

 

Week 3- Session 1

Exercise Sets and reps Intensity Notes
Clean + Squat + Jerk 2 x 2

2 x 2

1 x 2

75%

80%

85%

No stopping between clean and FS
Snatch 2 x 2

3 x 2

75%

80%

Repeat any missed reps
Snatch pulls 3 x 5 100% Touch and go
Snatch balance 4 x 3 60% Percentage of snatch

 

Week 3- Session 2

Exercise Sets and reps Intensity Notes
Block/Hang snatch from knee 3 x 3 75% Use hang or blocks depending on what you have
Snatch 3 x 2

3 x 2

80%

85%

Repeat any misses
Jerks 2 x 2

2 x 2

80%

85%

From block if you have
Back squat 5 x 2 85% Go off max -10kg

 

Week 3- Session 3

Exercise Sets and reps Intensity Notes
Front squat 3 x 5 77% 3-0-1 tempo
Power clean + Jerk 3 x 2

3 x 2

75%

80%

 
Clean pulls 3 x 5 100% Touch and go
Strict press 4 x 6 Challenging weight From Jerk grip

 

Week 3-Session 4

Exercise Sets and reps Intensity Notes
Front squats 1 x 3

2 x 2

2 x 2

77.5%

85%

90%

Go off max -5kg
Power snatch 2 x 3

3 x 2

70%

75%

 
Snatch high pulls 3 x 3 90% Percentage of snatch
Push press 4 x 6 55-60% Percentage of jerk

Week 4- Session 1

Exercise Sets and reps Intensity Notes
Snatch 2 x 2

1 x 2

2 x 1

1 x 1

80%

85%

90%

95%

Repeat any misses
Clean and jerk 2 x 2

1 x 2

2 x 1

1 x 1

80%

85%

90%

95%

Repeat any misses
Back squat 4 x 3 85% 3-0-1 tempo

 

Week 4- Session 2

Exercise Sets and reps Intensity Notes
Hang snatch 3 x 3

2 x 2

70%

80%

Use straps if you want
Power clean 2 x 2

2 x 2

75%

80%

 
Front squat 4 x 2 80% 3-0-1 tempo

 

Week 4- Session 3

Exercise Sets and reps Intensity Notes
Jerks 3 x 3

2 x 3

75%

80%

Use blocks if necessary
Power snatch 3 x 2

3 x 2

75%

80%

 
Snatch pulls 3 x 5 100% Reset before each rep

 

Week 4- Session 4

Exercise Sets and reps Intensity Notes
Clean + squat + jerk 2 x 2

2 x 2

80%

85%

 
Clean pulls 3 x 5 100% Reset before each rep
Push press 3 x 4 60-65% Use blocks if you want

 

 

 

 

Week 5- Session 1

Exercise Sets and reps Intensity Notes
Snatch 3 x 2

2 x 2

80%

85%

Repeat any misses
Clean + squat + jerk 3 x 2

2 x 1

80%

90%

No pause at top of clean
Back squat 3 x 5 80%  
Push press 3 x 5 60% Use blocks if you have

 

Week 5- Session 2

Exercise Sets and reps Intensity Notes
Cleans 4 x 2

4 x 2

80%

85%

2 min between sets max
Clean pulls 3 x 5 100% Touch and go
Jerks 4 x 3 75%  
Front squats 3 x 2 85%  

 

Week 5- Session 3

Exercise Sets and reps Intensity Notes
Power snatch 3 x 2

3 x 2

70%

75%

 
Snatch pulls 3 x 5 100% Reset before each rep
Push press 4 x 6 55%  

 

Week 5- Session 4

Exercise Sets and reps Intensity Notes
Front squats 1 x 3

2 x 2

2 x 2

80%

85%

90%

 
Snatch 3 x 3

2 x 2

70%

80%

Repeat any misses
Power clean + jerk 2 x 2

2 x 2

80%

85%

 
Clean pulls 3 x 5 100% Reset before each rep

 

 

Week 6- Session 1

Exercise Sets and reps Intensity Notes
Snatch 3 x 2

3 x 1

80%

92%

Repeat any misses
Clean + jerk 3 x 2

2 x 2

85%

90%

Repeat any misses
Back squat 3 x 3 87%  
Push press 3 x 4 65% Use blocks if you have

 

Week 6- Session 2

Exercise Sets and reps Intensity Notes
Cleans 2 x 2

3 x 2

85%

90%

2 min between sets max
Clean pulls 3 x 5 100% Touch and go
Jerks 4 x 3 75%  
Front squats 3 x 2 90% Go off 1Rm -5kg

 

Week 6- Session 3

Exercise Sets and reps Intensity Notes
Power snatch 3 x 2

2 x 2

1 x 2

70%

75%

80%

 
Snatch pulls 3 x 5 100% Reset before each rep
Push press 4 x 4 60%  

 

Week 6- Session 4

Exercise Sets and reps Intensity Notes
Front squats 1 x 3

1 x 2

2 x 2

80%

85%

90%

 
Snatch 3 x 3

2 x 2

70%

80%

Repeat any misses
Power clean + jerk 1 x 2

2 x 2

80%

85%

 
Clean pulls 2 x 5 100% Reset before each rep

 

Week 7- Session 1

Exercise Sets and reps Intensity Notes
Snatch Opener   Discuss with me
Clean and jerk Opener   Discuss with me
Front squat 3 x 3 75% Fast clean reps

 

Week 7- Session 2

Exercise Sets and reps Intensity Notes
Hang snatch 3 x 2 75% Use straps if necessary
Snatch pulls 3 x 3 85% Reach high
Clean and jerk 3 x 2 75%  
Front squat 3 x 2 75% Fast reps

 

Week 7- Session 3

Exercise Sets and reps Intensity Notes
Power snatch 2 x 2 70%  
Snatch 3 x 2 75% Fast, clean reps
Power clean and Jerk 3 x 2 75%  
Clean pulls 3 x 2 85% Reach high

 

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