PDX Weightlifting http://pdxweightlifting.wordpress.com Olympic Weightlifting in SE Portland, Oregon. Email: coach@pdxweightlifting.com Fri, 07 Aug 2009 23:25:49 +0000 http://wordpress.com/ en hourly 1 http://www.gravatar.com/blavatar/c006da44d0e71528bdb2347e49af3f79?s=96&d=http://s.wordpress.com/i/buttonw-com.png PDX Weightlifting http://pdxweightlifting.wordpress.com WOD: Friday http://pdxweightlifting.wordpress.com/2009/08/07/wod-friday-19/ http://pdxweightlifting.wordpress.com/2009/08/07/wod-friday-19/#comments Fri, 07 Aug 2009 23:25:49 +0000 saij http://pdxweightlifting.wordpress.com/?p=373 ]]>
Now, this guy's got the right idea!

Now, this guy's got the right idea!

Friday

Clean and Jerk: 4×3

Snatch Pulls: 4×3

Back Squats: 4×3

Superset:

Chin Ups: 3×10

Box Jumps: 3×7

Superset:

Dips:  3×10

Barbell Curls: 3×10

Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.

]]> http://pdxweightlifting.wordpress.com/2009/08/07/wod-friday-19/feed/ 0 saij mighty_atom2-02 WOD: Wednesday http://pdxweightlifting.wordpress.com/2009/08/05/wod-wednesday-22/ http://pdxweightlifting.wordpress.com/2009/08/05/wod-wednesday-22/#comments Wed, 05 Aug 2009 23:23:43 +0000 saij http://pdxweightlifting.wordpress.com/?p=368 ]]>
Nice Weightroom

Nice Weightroom

Wednesday

Snatch: 4×3

Clean Pulls: 4×3

Front Squats: 4×3

Superset:

Pull Ups: 3×10

Box Jumps: 3×7

Superset:

Incline Dumbbell Press:  3×10

Dumbbell Curls: 3×10

Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.

]]> http://pdxweightlifting.wordpress.com/2009/08/05/wod-wednesday-22/feed/ 0 saij weightroom WOD: Monday http://pdxweightlifting.wordpress.com/2009/08/03/wod-monday-19/ http://pdxweightlifting.wordpress.com/2009/08/03/wod-monday-19/#comments Mon, 03 Aug 2009 23:20:28 +0000 saij http://pdxweightlifting.wordpress.com/?p=364 ]]>
Now that's a Super Heavyweight!

Now that's a Super Heavyweight!

Monday

Clean and Jerk: 4×3

Snatch Pulls: 4×3

Back Squats: 4×3

Superset:

Chin Ups: 3×10

Box Jumps: 3×7

Superset:

Dips:  3×10

Barbell Curls: 3×10

Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.

]]> http://pdxweightlifting.wordpress.com/2009/08/03/wod-monday-19/feed/ 0 saij big russian WOD: Friday http://pdxweightlifting.wordpress.com/2009/07/31/wod-friday-18/ http://pdxweightlifting.wordpress.com/2009/07/31/wod-friday-18/#comments Fri, 31 Jul 2009 23:09:12 +0000 saij http://pdxweightlifting.wordpress.com/?p=362 ]]>
Looking serious

Looking serious

Friday

Snatch: 4×2

Clean Pulls: 4×2

Front Squats: 4×2

Superset:

Pull Ups: 3×8

Box Jumps: 3×6

Superset:

Incline Dumbbell Press:  3×8

Dumbbell Curls: 3×8

Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.

]]> http://pdxweightlifting.wordpress.com/2009/07/31/wod-friday-18/feed/ 0 saij Casey Olympic Lifter WOD: Wednesday http://pdxweightlifting.wordpress.com/2009/07/29/wod-wednesday-21/ http://pdxweightlifting.wordpress.com/2009/07/29/wod-wednesday-21/#comments Wed, 29 Jul 2009 23:02:37 +0000 saij http://pdxweightlifting.wordpress.com/?p=360 ]]>

Wednesday

Clean and Jerk: 4×2

Snatch Pulls: 4×2

Back Squats: 4×2

Superset:

Chin Ups: 3×8

Box Jumps: 3×6

Superset:

Dips:  3×8

Barbell Curls: 3×8

Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.

]]> http://pdxweightlifting.wordpress.com/2009/07/29/wod-wednesday-21/feed/ 0 saij Athens WOD: Monday http://pdxweightlifting.wordpress.com/2009/07/27/wod-monday-18/ http://pdxweightlifting.wordpress.com/2009/07/27/wod-monday-18/#comments Mon, 27 Jul 2009 22:54:53 +0000 saij http://pdxweightlifting.wordpress.com/?p=353 ]]>
Tired of Barbells? Lift logs!

Tired of Barbells? Lift logs!

Monday

Snatch: 4×2

Clean Pulls: 4×2

Front Squats: 4×2

Superset:

Pull Ups: 3×8

Box Jumps: 3×6

Superset:

Incline Dumbbell Press:  3×8

Dumbbell Curls: 3×8

Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.

]]> http://pdxweightlifting.wordpress.com/2009/07/27/wod-monday-18/feed/ 0 saij Portland Highland Games WOD: Friday http://pdxweightlifting.wordpress.com/2009/07/24/wod-friday-17/ http://pdxweightlifting.wordpress.com/2009/07/24/wod-friday-17/#comments Fri, 24 Jul 2009 22:49:32 +0000 saij http://pdxweightlifting.wordpress.com/?p=351 ]]>
You aint got to be big to lift big!

You ain't got to be big to lift big!

Friday

Clean and Jerk: 4×2

Snatch Pulls: 4×2

Back Squats: 4×2

Superset:

Chin Ups: 3×8

Box Jumps: 3×6

Superset:

Dips:  3×8

Barbell Curls: 3×8

Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.

]]> http://pdxweightlifting.wordpress.com/2009/07/24/wod-friday-17/feed/ 0 saij Little guys weightlifting WOD: Wednesday http://pdxweightlifting.wordpress.com/2009/07/22/wod-wednesday-20/ http://pdxweightlifting.wordpress.com/2009/07/22/wod-wednesday-20/#comments Wed, 22 Jul 2009 22:43:53 +0000 saij http://pdxweightlifting.wordpress.com/?p=349 ]]>

Wednesday

Snatch: 4×2

Clean Pulls: 4×2

Front Squats: 4×2

Superset:

Pull Ups: 3×8

Box Jumps: 3×6

Superset:

Incline Dumbbell Press:  3×8

Dumbbell Curls: 3×8

Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.

]]> http://pdxweightlifting.wordpress.com/2009/07/22/wod-wednesday-20/feed/ 0 saij Dimas doin his thing WOD: Monday http://pdxweightlifting.wordpress.com/2009/07/20/wod-monday-17/ http://pdxweightlifting.wordpress.com/2009/07/20/wod-monday-17/#comments Mon, 20 Jul 2009 22:41:50 +0000 saij http://pdxweightlifting.wordpress.com/?p=347 ]]>
Some Lifting Music

Some Lifting Music

Monday

Clean and Jerk: 4×2

Snatch Pulls: 4×2

Back Squats: 4×2

Superset:

Chin Ups: 3×8

Box Jumps: 3×6

Superset:

Dips:  3×8

Barbell Curls: 3×8

Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.

(the above pic was from the Portland Highland Games at Mount Hood Community College.)

]]> http://pdxweightlifting.wordpress.com/2009/07/20/wod-monday-17/feed/ 0 saij Bagpipes of Portland WOD: Friday http://pdxweightlifting.wordpress.com/2009/07/17/wod-friday-16/ http://pdxweightlifting.wordpress.com/2009/07/17/wod-friday-16/#comments Fri, 17 Jul 2009 22:40:48 +0000 saij http://pdxweightlifting.wordpress.com/?p=345 ]]>

Friday

Snatch: 4×2

Clean Pulls: 4×2

Front Squats: 4×2

Superset:

Pull Ups: 3×8

Box Jumps: 3×6

Superset:

Incline Dumbbell Press:  3×8

Dumbbell Curls: 3×8

]]> http://pdxweightlifting.wordpress.com/2009/07/17/wod-friday-16/feed/ 0 saij