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Workout 5 Rounds of: Kettlebell Strict shoulder press + push press max reps 20kgx2 Enjoy https://myworkoutarena.com ...

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Workout Fun day 5 Rounds of: Rowing 1000m Ladder Squat Clean 55/60/65/70/75kg Enjoy https://myworkoutarena.com ...

Workout Fun day 5 Rounds of: Rowing 1000m Complex Ladder 55/60/65/70/75kg Complex: Clean + 2 Thrusters + 3 Back Squats Enjoy https://myworkoutarena.com ...

Workout Chipper 50 × double kettlebell half snatch 4 × crossfit burpees when bells hit the ground 100 × single kettlebell push press or jerk FOR TIME Programming When to go up in weight? Once the workout is performed at a continuous pace and unbroken then it’s time to go up in weight. Pick a weight that challenges you. Break up the reps as 25 snatches, 50 push presses or jerk, and repeat that. Break up the reps and program 2 to 3 minutes rest in between sets. Strategy: Pace with the s...

Kettlebell Workout Task 1 30 seconds single arm swings on one side 30 seconds single arm swings on the other side 30 seconds full snatch on one side 30 seconds full snatch on the other side 30 seconds overhead reverse lunge on one side 30 seconds overhead reverse lunge on the other side Choose any weight you feel is good for you 6 rounds of task 1 Makes a total of 18 minutes Task 2 Finish with 2 minutes of push-ups Enjoy Trade-free fitness https://myworkoutarena.com ...

Workout ''Comrade, show me some agility' 5 Rounds of: 10 Reps of Push-ups Take the shortest rest time between sets which you can handle My rest time 30 sec Enjoy https://myworkoutarena.com ...

Recovery Workout Rest day 5 Rounds of: Rowing 1000m Incredible Hulk Complex Ladder 50/52.5/55/57.5/60kg Enjoy https://myworkoutarena.com ...

Recovery Workout Rest day 5 Rounds of: Rowing 1000m 5 Bear Complex 50kg Enjoy https://myworkoutarena.com ...

Recovery Workout Rest day 5 Rounds of: Rowing 2000m 5 Power Clean and Jerk 50kg Enjoy https://myworkoutarena.com ...

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''MWArms training'' Week 7. 1 Rounds of: 15 km rowing Your trade-free fitness arena is here* Here ''MWArms training'' Week 7. 5 Rounds of: Rowing 1000m 2 Clean and 2+jerk 85kg 5 Rounds of: Assault bike 60 calories 10 Romanian Deadlift 85/95/105/115/125 Your trade-free fitness arena is here Here ''MWArms training'' Week 6. Deload 5 Rounds of: Rowing 1000m 2 Clean and 2+jerk Your trade-free fitness arena is here Here ''MWArms training'' Week 5. Olimpic Weightlifting(...

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''MWArms training'' Week 7. 5 Rounds of: Rowing 1000m 2 Clean and 2+jerk 85kg 5 Rounds of: Assault bike 60 calories 10 Romanian Deadlift 85/95/105/115/125 Your trade-free fitness arena is here Here ''MWArms training'' Week 6. Deload 5 Rounds of: Rowing 1000m 2 Clean and 2+jerk Your trade-free fitness arena is here Here ''MWArms training'' Week 5. Olimpic Weightlifting(kg): Clean and 2+Jerk 92.5x2x3 Clean Pulls 142.5x3x5 Bulgarian Deadlift 102.5x4x10 Your trade-free fit...

''MWArms training'' Week 7. 5 Rounds of: Assault bike 60 3 Snatch 55kg Your trade-free fitness arena is here Here ''MWArms training'' Week 6. Deload 5 Rounds of: Rowing 1000m 3 Snatch 55kg Your trade-free fitness arena is here Here ''MWArms training'' Week 5. Olimpic Weightlifting(kg): Snatch 65x3x4 Snatch Pulls 102.5x3x5 Back Squat 110x3x4 Your trade-free fitness arena is here Here ''MWArms training'' Week 4. Olimpic Weightlifting(kg): Snatch 62.5x3x4 Snatch Pulls 100...

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''MWArms training'' Week 6. Deload 5 Rounds of: Rowing 1000m 3 Snatch 55kg Your trade-free fitness arena is here Here ''MWArms training'' Week 5. Olimpic Weightlifting(kg): Snatch 65x3x4 Snatch Pulls 102.5x3x5 Back Squat 110x3x4 Your trade-free fitness arena is here Here ''MWArms training'' Week 4. Olimpic Weightlifting(kg): Snatch 62.5x3x4 Snatch Pulls 100x3x5 Back Squat 107.5x3x4 Your trade-free fitness arena is here Here ''MWArms training'' Week 3. Olimpic Weightliftin...

''MWArms training'' Week 5. Olimpic Weightlifting(kg): Clean and 2+Jerk 92.5x2x3 Clean Pulls 142.5x3x5 Bulgarian Deadlift 102.5x4x10 Your trade-free fitness arena is here Here ''MWArms training'' Week 4. Olimpic Weightlifting(kg): Clean and 2+Jerk 90x2x3 Clean Pulls 140x3x5 Bulgarian Deadlift 100x4x10 Your trade-free fitness arena is here Here ''MWArms training'' Week 3. Olimpic Weightlifting(kg): Clean and 2+Jerk 87.5x2x5 Clean Pulls 137.5x3x5 Bulgarian Deadlift 95x4x10 Y...

''MWArms training'' Week 5. Olimpic Weightlifting(kg): Snatch 65x3x4 Snatch Pulls 102.5x3x5 Back Squat 110x3x4 Your trade-free fitness arena is here Here ''MWArms training'' Week 4. Olimpic Weightlifting(kg): Snatch 62.5x3x4 Snatch Pulls 100x3x5 Back Squat 107.5x3x4 Your trade-free fitness arena is here Here ''MWArms training'' Week 3. Olimpic Weightlifting(kg): Snatch 60x3x5 Snatch Pulls 97.5x3x5 Back Squat 107.5x3x5 Your trade-free fitness arena is here Here ''MWArms tra...

''MWArms training'' Heavy singles day Week 4. (missed week bc of flu) Olimpic Weightlifting(kg): Snatch 50x3x3, 55, 60, 65, 70, 75fail, 75 Clean and Jerk 80, 85, 90, 95, 100, 105fail Your trade-free fitness arena is here Here ''MWArms training'' Heavy singles day Week 3. (missed week bc of flu) Olimpic Weightlifting(kg): Snatch 50x3x3, 55, 60, 65, 70, 75fail, 75 Clean and Jerk 80, 85, 90, 95, 100, 105fail Your trade-free fitness arena is here Here ''MWArms training'' Heavy sin...

''MWArms training'' Week 4. Olimpic Weightlifting(kg): Clean and 2+Jerk 90x2x3 Clean Pulls 140x3x5 Bulgarian Deadlift 100x4x10 Your trade-free fitness arena is here Here ''MWArms training'' Week 3. Olimpic Weightlifting(kg): Clean and 2+Jerk 87.5x2x5 Clean Pulls 137.5x3x5 Bulgarian Deadlift 95x4x10 Your trade-free fitness arena is here Here ''MWArms training'' Week 2. Olimpic Weightlifting(kg): Clean and 2+Jerk 85x2x5 Clean Pulls 135x3x5 Bulgarian Deadlift 90x4x10 Your tra...

''MWArms training'' Week 4. Olimpic Weightlifting(kg): Snatch 62.5x3x4 Snatch Pulls 100x3x5 Back Squat 107.5x3x4 Your trade-free fitness arena is here Here ''MWArms training'' Week 3. Olimpic Weightlifting(kg): Snatch 60x3x5 Snatch Pulls 97.5x3x5 Back Squat 107.5x3x5 Your trade-free fitness arena is here Here ''MWArms training'' Week 2. Olimpic Weightlifting(kg): Snatch 57.5x3x5 Snatch Pulls 95x3x5 Back Squat 105x3x5 Your trade-free fitness arena is here Here ''MWArms tra...

When to Terminate the Jerk Drive There are a number of issues to consider when determining when the active thrusting of the lifter against the bar should be completed and when the movement into the squat under should begin in the jerk. All things (e.g., launching speed) being equal, the higher the bar is when force ceases to be applied to it, the greater height the bar will ultimately achieve. Therefore, if the lifter could achieve an identical launching speed with the legs bent at an angle of ...

A Fast Versus A Slow Dip in the Jerk The speed of the dip in the jerk is another area of variation among lifters. As noted above in the discussion of the dip, a faster dip will create a greater elastic contraction in the leg muscles and therefore facilitate the generation of a greater upward force. However, it is also true that, carried beyond a certain point, a fast dip will create so much downward acceleration that the muscles will actually become fatigued from the effort of stopping the down...

Unlocking the knees in Preparation for the Dip The rules of weightlifting generally require that the athlete straighten his or her legs fully at the conclusion of the clean. Many lifters begin the dip from this position (i.e., with the legs straight). Other lifters and coaches believe that the knees should be unlocked slightly before the dip for the jerk commences. They argue that doing this makes the dip smoother and straighter that when the lifter first unlocks the knees while dipping. The ad...

''MWArms training'' Heavy singles day Week 3. (missded week bc of flu) Olimpic Weightlifting(kg): Snatch 50x3x3, 55, 60, 65, 70, 75fail, 75 Clean and Jerk 80, 85, 90, 95, 100, 105fail Your trade-free fitness arena is here Here ''MWArms training'' Heavy singles day Week 2. Olimpic Weightlifting(kg): Snatch 50x3x3, 55, 60, 65, 70, 75fail, 75 Clean and Jerk 80, 85, 90, 95, 100, 105fail Your trade-free fitness arena is here Here ''MWArms training'' Heavy singles day Week 1. Prel...

Optimizing Various Aspects of the Jerk Long Versus a Short Dip In The Jerk The dip for the jerk is essentially a preparatory motion for imparting maximum vertical velocity to the bar. It is much like the bend in the knees that an athlete makes when he or she prepares to make a vertical jump, and therefore the same essential principles apply to both motions. The preparatory bending of the legs accomplishes a number of things. First, it lowers the center of gravity of the jumper's body (or the c...

Jumping Forward or Backward When Receiving the Bar For many years there has been discussion in weightlifting literature about whether the lifter should jump forward, jump back or simply jump down when performing the squat under in the squat style. Most lifters simply place the feet sideways relative to their position or jump them back slightly during the pull when they perform the squat under. However, some great champions have either jumped forward an inch or two or backward to even a greater ...

Other Common Style Variations in the Early Phases of Pulling Lifters vary significantly with respect to certain fundamental aspects of their starting position other than those already mentioned. For example, most lifters begin the pull with the bar over the juncture of the toes and the ball of the foot. However, many athletes place the bar in front of the base of the toes at the start of the pull (though never altogether in front of the toes), and others place the bar over the ball of the foot,...

Degree of Leg Bend During the Adjustment Phase of the Pull There are two different schools of thought regarding the amount of rebend that a lifter should achieve during the adjustment stage of the pull. Some authors argue that the smaller the rebend, the less time and speed the lifter will lose in the transition from the second to fourth stages of the pull (the two stages during which the greatest force is exerted on the bar). Others argue that deeper the rebend, the greater the lifter's abil...

A Fast Versus a Slow Pull From the Floor Lifting circles have probably debated the relative advantages of a slow and fast pull from the floor as long as there have been lifters, and that debate is likely to continue for many years to come. The controversy stems from the failure by each side see the full arguments of the other side and to acknowledge that individual differences influence the value of each technique and that trade-offs in both styles tend to cancel each other out so that the is...

Different Methods of Executing the First Phase of the Pull Perhaps the majority of beginning and intermediate lifters begin to exert the force necessary to separate the bar from the platform from a stationary position. That is, these lifters carefully assure their starting positions while holding onto the bar, setting their position and then pausing before beginning to exert the force necessary to separate the bar from the platform. Since there is a high probability that as a will finish as he ...

Optimizing Various Aspects of the Pull Executing the Second Stage of the Pull with the Hips Low Versus High Some lifters perform a portion of the first phase of the pull with their hips in a relatively low position (e.g., with the hips joints at, below or slightly above the level of the knees). Others prepare to lift the bar with their hips significantly higher than the knees. Observers of athletes who begin with their hips low often make the mistake of assuming that the lifter is actually lif...

Foot Spacing for the Jerk Most lifters assume a foot position in the jerk that is similar to the one they use in the pull. The most common position is the so called "jumping" position, the same position that the lifter would assume in order to achieve a maximum standing. jump height (usually about the width of the hips with a minor turning out of the toes). This position may promote application of maximum force during the explosion phase of the jerk, but, in the jerk as in the pull, some lifter...

An Uncommon Foot Position for the Pull: The Frog-Leg Style From the 1960's through the mid 1970's seven Japanese lifters set a total of 30 world snatch records. Two of those lifters, Yoshinobu Miyake and Masashi Ohuchi, astounded the weightlifting world with their prowess in the snatch: Miyake with eleven world records and Ohuchi by snatching a world record in the 82.5 kg. class weighing only a little above the 75 kg. class limit! The Japanese lifters of this era used the "frog” style in the pu...

Selecting an Optimal Foot Spacing Foot Spacing for the Pull Athletes will often ask about the correct foot stance for the pull. The answer given by most coaches is that the best stance is the one from which the athlete can jump the highest since, they argue, the final explosion in the pull is like a jump. There is a lot to be said for such advice. The final explosion in the pull is like a jump in many ways, and position that is functional for a jump may well be best for executing the final exp...

Hand Spacing for the Jerk As indicated above, most lifters use the same grip for the clean as for the jerk (i.e., a width between the insides of the hands from 16" to 26", with most lifters using a grip in the 17" to 22" range). A narrow grip in the jerk places less strain on the muscles of the shoulders than does a wider grip and generally permits the athlete to thrust more forcefully with the arms in the later stages of the jerk. However, with a wider grip, the bar does not need to be lifted ...

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''MWArms training'' Week 3. Olimpic Weightlifting(kg): Clean and 2+Jerk 87.5x2x5 Clean Pulls 137.5x3x5 Bulgarian Deadlift 95x4x10 Your trade-free fitness arena is here Here ''MWArms training'' Week 2. Olimpic Weightlifting(kg): Clean and 2+Jerk 85x2x5 Clean Pulls 135x3x5 Bulgarian Deadlift 90x4x10 Your trade-free fitness arena is here Here ''MWArms training'' Week 1. Preload Olimpic Weightlifting(kg): Clean and Jerk 85x3x4 Clean + Back Squat 85x4(1+3)x4 Bulgarian Deadlift 85x...

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''MWArms training'' Heavy singles day Week 2. Olimpic Weightlifting(kg): Snatch 50x3x3, 55, 60, 65, 70, 75fail, 75 Clean and Jerk 80, 85, 90, 95, 100, 105fail Your trade-free fitness arena is here Here ''MWArms training'' Heavy singles day Week 1. Preload Olimpic Weightlifting(kg): Snatch 50x3x3, 55, 60, 65, 70, 75fail, 75kg Clean and Jerk 80, 85, 90, 95, 100, 105fail, 105fail Romanian Deadlifts 105x10x4 Your trade-free fitness arena is here Here ''MWArms training'' Heavy sin...

''MWArms training'' Week 2. Olimpic Weightlifting(kg): Clean and 2+Jerk 85x2x5 Clean Pulls 135x3x5 Bulgarian Deadlift 90x4x10 Your trade-free fitness arena is here Here ''MWArms training'' Week 1. Preload Olimpic Weightlifting(kg): Clean and Jerk 85x3x4 Clean + Back Squat 85x4(1+3)x4 Bulgarian Deadlift 85x4x10 Your trade-free fitness arena is here Here ''MWArms training'' Week 5. Deload Olimpic Weightlifting(kg): Clean and Jerk 80x3x5 Clean + Back Squat 80x4(1+3)x5 Your trad...

''MWArms training'' Week 2. Olimpic Weightlifting(kg): Snatch 57.5x3x5 Snatch Pulls 95xx5 Back Squat 105x3x5 Your trade-free fitness arena is here Here ''MWArms training'' Week 1.(Predeload) Olimpic Weightlifting(kg): Snatch 55x3x4 Back Squat 55x10x4 Your trade-free fitness arena is here Here ''MWArms training'' Week 5.(deload) Olimpic Weightlifting(kg): Snatch 50x3x5 Back Squat 50x10x4 Your trade-free fitness arena is here Here ''MWArms training'' Week 4. Olimpic Weigh...

''MWArms training'' Heavy singles day Week 1. Preload Olimpic Weightlifting(kg): Snatch 50x3x3, 55, 60, 65, 70, 75fail, 75kg Clean and Jerk 80, 85, 90, 95, 100, 105fail, 105fail Romanian Deadlifts 105x10x4 Your trade-free fitness arena is here Here ''MWArms training'' Heavy singles day Week 5. Deload Olimpic Weightlifting(kg): Snatch 50x3x3, 55, 60, 65, 70, 75, 77.5, 80fail, 80fail, 80fail Clean and Jerk 80, 85, 90, 95, 100, 105fail, 110fail- just clean Back Squat 100x3, 110x1, 12...

''MWArms training'' Week 1. Preload Olimpic Weightlifting(kg): Clean and Jerk 85x3x4 Clean + Back Squat 85x4(1+3)x4 Your trade-free fitness arena is here Here ''MWArms training'' Week 5. Deload Olimpic Weightlifting(kg): Clean and Jerk 80x3x5 Clean + Back Squat 80x4(1+3)x5 Your trade-free fitness arena is here Here ''MWArms training'' Week 4. Olimpic Weightlifting(kg): Clean and Jerk 80x3, 85x3, 90x3, 95x3, 100x1+fail 105x1 Clean Pulls 137.5x3x5 Clean + Front Squat 87.5x5x(1+3)...

''Comrade, show me some speed' 10 rounds for time of: 5 Push Press 5 Hand Release Push Ups 40/20kg Submit your score if you dare Here ...

''MWArms training'' Week 1.(Predeload) Olimpic Weightlifting(kg): Snatch 55x3x4 Back Squat 55x10x4 Your trade-free fitness arena is here Here ''MWArms training'' Week 5.(deload) Olimpic Weightlifting(kg): Snatch 50x3x5 Back Squat 50x10x4 Your trade-free fitness arena is here Here ''MWArms training'' Week 4. Olimpic Weightlifting(kg): Snatch 50x3, 55x3, 60x3, 65x3, 70x2, 72.5x2, 75x1, 77.5x1 Snatch Pulls 105.5x3x5 Back Squat 107.5x3x5 Romanian deadlift 102.5x10x4 Your trade...

The Proper Position for Receiving the Bar in the Split Jerk The keys to a strong lock position in the jerk are similar to those for the snatch, except that the narrower arm position generally leads to less shoulder rotation and places less strain on the elbows. Nevertheless, the need to rotate the arms, to push up on the bar, to stretch the bar sideways and to pull the shoulder blades together is just as great. In fact, many lifters who have difficulty in locking the arms in the jerk could over...

Hand Spacing for the Clean The common advice given to the beginning lifter with respect to grip width in the clean is that the grip should be "shoulder width." This generally means a grip that is wide enough to position the inside of the hand just outside the shoulders when the bar is resting on the lifter's shoulders. Individual grip widths vary from approximately 16" to 26" between the insides of the hands (with most lifters being between 17" and 22"), although there have been some internatio...

Selecting an Optimal Hand Spacing Hand Spacing for the Snatch Optimal hand spacing in the snatch is dependent on a number of factors, and, as stated earlier, there are trade-offs in the selection of a grip width. There are often "rules of thumb" given in various weightlifting manuals for selecting the width of the snatch grip. For example, one text suggests that the distance between the hands be equal to the distance between the lifter's elbows when they are held out to the sides at a position...

The Trade-Offs In Technique And Their Role In Individualization Although there are obviously many basic principles that must be followed by all lifters to achieve optimal technique, there are also a number of judgments that every lifter must make about the technique that he or she will employ in the snatch and C&J on the basis of general weightlifting principles and his or her individual characteristics. It is easier to understand the need for these kinds of choices regarding technique if w...

''MWArms training'' Heavy singles day Week 5. Deload Olimpic Weightlifting(kg): Snatch 50x3x3, 55, 60, 65, 70, 75, 77.5, 80fail, 80fail, 80fail Clean and Jerk 80, 85, 90, 95, 100, 105fail, 110fail- just clean Back Squat 100x3, 110x1, 120, 130, 140 Good morning 50x8x3 Your trade-free fitness arena is here Here ''MWArms training'' Heavy singles day Week 4. Olimpic Weightlifting(kg): Snatch 50x3x3, 55, 60, 65, 67.5, 70fail, 70, 72.5 75, 77.5kg Clean and Jerk 80, 85, 90, 95, 100, 105f...

The Squat Style of Jerking He Yingqiang of China registered an historic moment at the 1986 World Weightlifting Championships. He executed a successful jerk by lowering the body into a full squat position during the squat under. After the clean, which was performed with the normal slightly wider than shoulder width grip, He lowered his body into a full squat position to fix the bar overhead and then recovered from that full squat position without difficulty to complete the lift. Analysis of He's...

''MWArms training'' Week 5. Deload Olimpic Weightlifting(kg): Clean and Jerk 80x3x5 Clean + Back Squat 80x4(1+3)x5 Your trade-free fitness arena is here Here ''MWArms training'' Week 4. Olimpic Weightlifting(kg): Clean and Jerk 80x3, 85x3, 90x3, 95x3, 100x1+fail 105x1 Clean Pulls 137.5x3x5 Clean + Front Squat 87.5x5x(1+3) Romanian deadlift 87.5x5x10 Your trade-free fitness arena is here Here Week 3. Olimpic Weightlifting(kg): Clean and Jerk 80x3, 85x3, 90x3, 95x3, 100x2, 102.5x...

The Recovery from the Low Position in the Split Jerk The recovery of the lifter from the low split position in the jerk is similar to the process described for the recovery from the low split position in the snatch described earlier; the lifter straightens the front leg while shifting the hips, torso and bar toward the back leg (i.e., the lifter is pushing back as well as up with the front leg). At the end of this motion, when the body has risen nearly as high as possible without moving the fee...

''Comrade, show me some HIIT' 5 rounds for time of: 1 minute of clean and jerk 20kgx2 1 minute X Burpees Total of c&j and burpees Submit your score if you dare Here ...

''MWArms training'' Week 5.(deload) Olimpic Weightlifting(kg): Snatch 50x3x5 Back Squat 50x10x4 Your trade-free fitness arena is here Here ''MWArms training'' Week 4. Olimpic Weightlifting(kg): Snatch 50x3, 55x3, 60x3, 65x3, 70x2, 72.5x2, 75x1, 77.5x1 Snatch Pulls 105.5x3x5 Back Squat 107.5x3x5 Romanian deadlift 102.5x10x4 Your trade-free fitness arena is here Here ''MWArms training'' Week 3. Olimpic Weightlifting(kg): Snatch 50x3, 52.5x3, 55x3, 57.5x3, 60x3, 62.5x3, 65x3 67....

The Importance of Elbow Positioning in the Jerk Several years into my lifting career I noticed that if I permitted the outside or rear portion of the elbow to point in a forward direction, I had less strength in supporting the bar than if I made sure the outside or rear of the elbow pointed to the side with he bar overhead. Years later, Naum Kelmansky, the coach of the Lost Battalion Hall weightlifting club in New York City, gave me a even more useful tip in this area. Naum was a very promising...

The Period Between the Recovery from the Clean and the Start of the Jerk While considerable attention has been devoted in weightlifting literature to the clean and the jerk, little has been said about the period between the clean and the jerk. This is unfortunate, because the transitional moments and movements between the clean and the jerk often spell the difference between a successful jerk and an unsuccessful one. For purposes of this discussion, we will define this period as beginning immed...

Guidelines for the Jerk Maintaining a Stable and Balanced Position During the Dip and Thrust of the Jerk When the lifter prepares for the dip and thrust of the jerk, it is important to address at least three key factors. First, the lifter should have the bar resting on the shoulders and clavicles as close to the neck as is possible, with the elbows raised as high as possible and without interfering with his or her breathing or putting pressure on the arteries of the neck (either of which can l...

''MWArms training'' Heavy singles day Week 4. Olimpic Weightlifting(kg): Snatch 50x3x3, 55, 60, 65, 67.5, 70fail, 70, 72.5 75, 77.5kg Clean and Jerk 80, 85, 90, 95, 100, 105fail, 107.5fail Back Squat 100x3, 105x3, 110x3, 115x2 120, 125, 130, 135kg Romanian deadlift 107.5x10x4 Your trade-free fitness arena is here Here ''MWArms training'' Heavy singles day Week 3. Olimpic Weightlifting(kg): Snatch 50x3x3, 55, 60, 62.5, 65, 67.5, 70fail, 70, 72.5fail, 72.5, 75fail. Clean and Jerk 75...

Recovery from the Squat Clean The recovery from a squat clean is quite different from the recovery from a squat snatch. First, the torso cannot lean forward as much and the hips cannot travel backward to anywhere near the same degree as in the snatch because the bar's final position rests on the torso at the shoulders (as compared with overhead in the snatch). In the snatch, if the shoulders travel forward and the hips back, the bar can still go straight up. In the clean, if the shoulders go fo...

Guidelines for the Clean The Proper Position for Receiving The Bar in the Clean Raising the elbows high and with substantial speed (a movement known as "whipping the elbows") and landing with the torso, feet and knees in proper position are the keys to receiving force in the clean. The elbow whip helps to keep the upper body properly rigid .(This subject is covered in greater detail in a later section of this chapter.) Proper foot positioning consists of placing the feet so that the best combi...

''MWArms training'' Week 4. Olimpic Weightlifting(kg): Clean and Jerk 80x3, 85x3, 90x3, 95x3, 100x1+fail 105x1 Clean Pulls 137.5x3x5 Clean + Front Squat 87.5x5x(1+3) Romanian deadlift 87.5x5x10 Your trade-free fitness arena is here Here Week 3. Olimpic Weightlifting(kg): Clean and Jerk 80x3, 85x3, 90x3, 95x3, 100x2, 102.5x1 Clean Pulls 135x3x4 Clean + Front Squat 85x4x(1+3) Romanian deadlift 85x4x10 Your trade-free fitness arena is here Here Week 2. ''MWArms training'' Olimpic W...

Balance in and Recovery from the Squat Snatch In recovering from the squat snatch, the lifter raises the hips up and somewhat back while permitting the shoulders to travel forward with the torso inclining forward. However, the direction of the bar is as vertical as possible throughout the process, because the line of gravity of the bar must remain within the middle of the lifter's feet in order for the lifter to maintain his or her balance. There is a tendency for the balance to shift from the ...

Guidelines for the Snatch The Proper Position for Receiving the Bar in the Snatch In the snatch, as was noted in the detailed analysis of snatch technique earlier in this chapter, the torso of the lifter typically assumes a nearly upright position while in the deep squat. However, in the snatch some lifters assume a position in which the body is inclined forward more than in the clean. This reduces the height to which the bar must be pulled relative to an upright position and tends to give the...

''MWArms training'' Olimpic Weightlifting(kg): Snatch 50x3, 55x3, 60x3, 65x3, 70x2, 72.5x2, 75x1, 77.5x1 Snatch Pulls 105.5x3x5 Back Squat 107.5x3x5 Romanian deadlift 102.5x10x4 Your trade-free fitness arena is here Here Previous week ''MWArms training'' Olimpic Weightlifting(kg): Snatch 50x3, 52.5x3, 55x3, 57.5x3, 60x3, 62.5x3, 65x3 67.5x1+fail 70xfail/fail, 72.5x1 Snatch Pulls 100x3x4 Back Squat 105x3x4 Your trade-free fitness arena is here Here Previous week ''MWArms training'...

An Alternative Means for Lowering the Body: The Split Style Today virtually all lifters at an international or national level employ the squat style in the clean and snatch. This was not always the case. In the early years of weightlifting, the split style was the predominant method of lowering the body to catch a weight at arm's length or on the shoulders. Even as late as the 1950s there were more World Champion splitters than squatters, and many top lifters of the 1960s were splitters. (By th...

Balance in the Squat Position In most cases the accomplished lifter is very comfortable in the squat position. In the snatch, most lifters find that the best position for them has the bar in line with the back of the head and with the rearmost portion of the hips slightly behind the bar. The arms are straight and the lifter is pushing up on the arms and thinking of stretching the bar as well. In the clean the bar rests on the tops of the shoulders and the elbows point straight forward, with the...

''Comrade, Show me some stamina'' Trade-free Assault Bike: Give me some pain 5 intervals of: 3 minutes warm up 10 Romanian deadlift 100kg 2 Minutes Assault bike for calories 3 minutes cool down Caunt total calories from 5 sets Submit your TIME/CALORIES if you dare Here Your trade-free fitness arena is here Here Follow for my workout updates at trade-free social media Friendica ...

The Importance of the Position and Effort in the Final Explosion Although the position of the body and the bar is crucial throughout the lift (particularly because an incorrect position in any part of the lift often creates a tendency to assume incorrect positions at later stages), the position just prior to the final explosion is perhaps the most crucial. If that position is off, it almost assures that difficulties will arise during the amortization and recovery phases. Therefore, both athlete...

''MWArms training'' Heavy singles day Olimpic Weightlifting(kg): Snatch 50x3x3, 55, 60, 62.5, 65, 67.5, 70fail, 70, 72.5fail, 72.5, 75fail. Clean and Jerk 75, 80, 85, 90, 95, 100, 102.5, 105kg Back Squat 100x3, 105x3, 110x3, 115x2 120, 125, 130, 132.5kg Romanian deadlift 90x10x4 Your trade-free fitness arena is here Here Previous week ''MWArms training'' Heavy singles day Olimpic Weightlifting(kg): Snatch 50x3x3, 52.5x1, 55, 57.5, 60, 62.5, 65, 67.5, 70, 72,5kg Clean and Jerk 72.5...

Techniques For Maximizing the Effectiveness of the Grip There are several techniques for maximizing the force of your grip on the bar. One of the simplest and most direct methods is to strengthen the grip. This subject is covered in Chapter 5, but a few comments on the subject are in order. First, since the strength required of the lifter is that of isometrically gripping a bar, the best form of training for the grip is to do just that, to hold the bar isometrically. The lifter can practice hol...

The Importance of Gripping the Barbell Securely The degree to which the subject of the grip is ignored in weightlifting circles is a continual source of amazement to me. In sports such a bowling, golf and baseball, sports in which no special grip strength is required, a proper grip seems to be discussed more widely. In weightlifting, where the grip is in direct contact with the projectile to be launched and the forces involved are so close to the lifter's maximum ability, little is said beyond ...

''MWArms training'' Olimpic Weightlifting(kg): Clean and Jerk 80x3, 85x3, 90x3, 95x3, 100x2, 102.5x1 Clean Pulls 135x3x4 Clean + Front Squat 85x4x(1+3) Romanian deadlift 85x4x10 Your trade-free fitness arena is here Here Previous week ''MWArms training'' Olimpic Weightlifting(kg): Clean and Jerk 80x3, 82.5x3, 85x3, 90x2, 92.5x1 95x1 Clean Pulls 130x3x4 Clean + Front Squat 80x4x(1+3) Last week ''MWArms training'' Olimpic Weightlifting(kg): Clean and Jerk 80x3, 82.5x3, 85x3, 90x2...

Guidelines for the Snatch and Clean “Pull" The Importance of the Starting Position in the Snatch and Clean The importance of the starting position in the snatch and clean cannot be overemphasized. While a good starting position does not assure a successful lift, it is very difficult, if not impossible, to exhibit proper technique without a good starting position, and many lifts have been lost due to a failure to achieve an optimal starting position. This is particularly tragic when you conside...

''MWArms training'' Olimpic Weightlifting(kg): Snatch 50x3, 52.5x3, 55x3, 57.5x3, 60x3, 62.5x3, 65x3 67.5x1+fail 70xfail/fail, 72.5x1 Snatch Pulls 100x3x4 Back Squat 105x3x4 Your trade-free fitness arena is here Here Previous week ''MWArms training'' Olimpic Weightlifting(kg): Snatch 50x3, 52.5x3, 55x3, 57.5x3, 60x3, 62.5x3, 65x3 67.5x1, 70x1 Snatch Pulls 90x3, 92.5x3, 95x3, 95x3 Back Squat 100x3 102.5x3x3 Your trade-free fitness arena is here Here Last week ''MWArms training'' O...

Returning the Barbell to the Platform After a Successful Lift When a lifter succeeds in lifting the bar and has completed a "set" (one or a series of lifts preceded and followed by a rest period), he or she needs to return the bar to the platform. In the days when weights were made solely of cast iron, there was little choice for most about how the bar was replaced on the platform. The bar had to lowered with some care lest it damage the flooring beneath (dropping the bar was restricted solely ...

The Value of Limited Bar Drop When you watch lifters at top international events like the World Championships, you cannot help but be struck by the variety of techniques used by the very top lifters. However, upon closer study a number of common characteristics can be identified. One of the most important is a minimal bar drop. What is bar drop? I define it as the distance the bar travels from its highest point in the lift before it is brought under control by the lifter. The distance tends to ...

''Comrade, show me some speed' 1 rounds for time of: 2km Rowing Back Squat 40x3x10 Bench press 40x3x12 Deadlift 80x3x4 2km rowing Bench press 45x3x10 Back Squat 40x3x10 Deadlift 80x3x4 2km rowing Deadlift 70x4x10 Back Squat 40x4x12 Bench press 40x4x10 Submit your score if you dare Here ...

''MWArms training'' Heavy singles day Olimpic Weightlifting(kg): Snatch 50x3x3, 52.5x1, 55, 57.5, 60, 62.5, 65, 67.5, 70, 72,5kg Clean and Jerk 72.5, 75, 77.5, 80, 82.5, 85, 87.5, 90, 92.5, 95, 97.5, 100, 102,5kg Back Squat 100x3, 105x3, 110x3, 115x2 120, 125, 130kg Your trade-free fitness arena is here Here Last Week ''MWArms training'' Heavy singles day Olimpic Weightlifting(kg): Snatch 50x3x3, 52.5x1, 55, 57.5, 60, 62.5, 65, 67.5, 70kg Clean and Jerk 70x1, 72.5, 75, 77.5, 80, 82....

Moving with the Greatest Possible Speed Consistent with Maintaining Control One general principle of technique is that the lifter should always endeavor to move both the bar and himself or herself with the greatest speed that is consistent with maintaining proper body positioning and balance. Weightlifting is a sport where speed matters and, therefore, speed must be focused on at all times. This is not to say that speed is always achieved (it is hard to move the bar very quickly while pulling o...

Moving Under the Bar Rapidly and Immediately During the fifth and sixth stages of the snatch, the lifter works to gain control over a bar that has effectively been "launched into the air during the fourth stage of the pull. The faster the lifter's feet regain contact with the floor and the faster the lifter assumes a position in which he or she is able to receive force, the better able the lifter will be to catch a bar so launched. Rapid movement under the bar can be facilitated by a conscious...

''MWArms training'' Olimpic Weightlifting(kg): Clean and Jerk 80x3, 82.5x3, 85x3, 90x3, 92.5x3, 95x2, 100x1 Clean Pulls 132.5x3x4 Clean + Front Squat 82.5x4x(1+3) Your trade-free fitness arena is here Here Last week ''MWArms training'' Olimpic Weightlifting(kg): Clean and Jerk 80x3, 82.5x3, 85x3, 90x2, 92.5x1 95x1 Clean Pulls 130x3x4 Clean + Front Squat 80x4x(1+3) Row 2000m Your trade-free fitness arena is here Here ...

Positioning the Head What is inside a lifter's head is his or her most vital tool for weightlifting success. But the physical position of the head is also an important part of weightlifting technique. Since the head is not an inconsequential portion of a lifter's bodyweight, its position affects the center of gravity of the lifter. In addition, the proper position of the head tends to align the spine properly, making transmission of force from the lower body and torso to the bar more effective....

''MWArms interval training'' Trade-free Assault Bike: Give me some pain 5 intervals of: 3 minutes warm up 2 Minutes Active Rest 2 Minutes Effort(90-95%) 5 minutes cool down Submit your CALORIES if you dare Here Your trade-free fitness arena is here Here Follow for my workout updates at trade-free social media Friendica ...

Locking Body Parts A number of elements of technique are difficult to describe verbally. They are things that you can feel, but not easily explain. The concept of locking body parts while lifting is one such notion. The need to lock or make rigid a given body part stems from the need to use that part of the body as a means of transmitting force (rather than its acting as a source of that force). One example is locking the back in the pull. When a lifter properly locks his or her back, or any o...

''MWArms training'' Olimpic Weightlifting(kg): Snatch 50x3, 52.5x3, 55x3, 57.5x3, 60x3, 62.5x3, 65x3 67.5x1, 70x1 Snach Pulls 90x3, 92.5x3, 95x3, 95x3 Back Squat 100x3 102.5x3x3 Your trade-free fitness arena is here Here Last week ''MWArms training'' Olimpic Weightlifting(kg): Snatch 50x3, 52.5x3, 55x3, 57.5x3, 60x3, 62.5x3, 65x1 Snach Pulls 90x3, 92.5x3, 95x3, 95x5 Back Squat 4x 100x3 Your trade-free fitness arena is here Here ...

Proper Breathing While Lifting While not technically part of the subject of weightlifting technique, proper breathing is an important part of weightlifting. Although weightlifting is considered to be an anaerobic activity, it does increase the body's need for oxygen far more than most activities that are considered to be aerobic. What makes it anaerobic is that the activity of weightlifting is not sustained for a long enough period to use up the body's anaerobic energy supply. Therefore, a lift...

''Comrade, show me some speed' 5 rounds for time of: 5 Push Press 5 Hand Release Push Ups 30/15kg Submit your score if you dare Here ...

The Bar's Relative Speed at Various Points in the Pull The bar typically achieves its greatest upward velocity during the second and fourth phases of the pull. However, lifters generally create different relative bar speeds in the second and fourth phases of their pulls. The bar speed generated during the fourth phase of the pull is almost always greater than the speed achieved during the second phase The difference in speed between the second and fourth phases of the pull tends to be greater i...

The Movement of the Bar During The Pull and the Jerk The Trajectory of the Bar During The Pull Perception of the pattern of bar movement during a snatch or clean is affected by your position in relation to the bar and lifter. If you are watching a lift from the front, the bar will be perceived as moving vertically and evenly, i.e., the bar will be parallel to the ground during the pull. However, if the lifter is viewed from the side, the observer can see that the bar travels backward and forwa...

''MWArms training'' Heavy singles day Olimpic Weightlifting(kg): Snatch 50x3x3, 52.5x1, 55, 57.5, 60, 62.5, 65, 67.5, 70kg Clean and Jerk 70x1, 72.5, 75, 77.5, 80, 82.5, 85, 87.5, 90, 92.5, 95, 97.5, 100kgx1 Back Squat 100x1, 105, 110, 115, 120, 125kg Your trade-free fitness arena is here Here ...

The Fifth Phase of the Jerk: The Unsupported Squat Under After the thrust is executed, the athlete's feet begin to leave the ground. (The back foot is slightly ahead of the front foot when the lifter uses the split style in the jerk, as does the vast majority of lifters.) The athlete pushes against the bar with the arms and shoulders to push the body down. During this time the lifter's balance is moving slightly forward and down while the bar is moving up for 70% to 80% of its upward path and t...

The Third Phase of the Jerk: The Braking Phase The braking phase normally takes about .12 of a second and encompasses a little more than one-third of the overall depth of the first and second phases of the dip. At its conclusion the downward progress of the center of the bar has stopped. The knees are typically at an angle of between 99' and 111'. Overall, between the first and second portions of the dip, the bar has typically been lowered between 8% and 12% of the height of the lifter. At the ...

''MWArms training'' Olimpic Weightlifting(kg): Clean and Jerk 80x3, 82.5x3, 85x3, 90x2, 92.5x1 95x1 Clean Pulls 130x3x4 Clean + Front Squat 4x(1+3) Row 2000m Your trade-free fitness arena is here Here ...

The Second Phase of the Jerk: The Dip When the lifter executes the initial dip, assuming that dip is perfectly vertical, the lifter's balance (technically, the lifter's "center of gravity"-a term explained in Appendix 2) shifts slightly forward because the knees move forward of their starting position and all other parts of the bar and body remain essentially in the same vertical line. It is considered preferable to have the combined center of gravity of the bar and lifter remain in the same po...

''Ellen' 3 rounds for time of: 20 Burpeesh 21 Dunbbell Snatces 12 Dumbell Thrusters 25/15kg Use a single dumbbell on the snatches and a pair for the thrusters. Submit your score if you dare Here ...

The First Phase of the Jerk: The Start At the start of the jerk, the shoulder and hip joints of the lifter and the bar all form a vertical line with, or slightly behind, the middle of the foot. The feet are placed approximately at the width of the hips, either straight or with the toes turned out slightly.. The arms are relaxed. The elbows are in front of the bar (if the bar were viewed from the lifter's left side as the center of a clock, the elbows would be anywhere between the seven o'clock ...

''MWArms training'' Olimpic Weightlifting(kg): Snatch 50x3, 52.5x3, 55x3, 57.5x3, 60x3, 62.5x3, 65x1 Snach Pulls 90x3, 92.5x3, 95x3, 95x5 Back Squat 4x 100x3 Your trade-free fitness arena is here Here ...

An Analysis of the Six Phases of the Jerk The technique of the jerk, like that of snatch and the clean, can be broken up into six phases: the start (the motions the lifter makes and the position the lifter assumes prior to bending or "dipping the legs to thrust the bar overhead); the initial dip: the braking portion of the dips the thrust; the unsupported part of the squat or split under, and the supported phase of the squat or split under. M was the case in the analysis of the snatch and clean...

''Andi'' For time: 100 Hang Power Snatches 100 Push Presses 100 Sumo Deadlifts high pulls 100 Front Squats 35/25kg Submit your score if you dare Here ...

The Sixth Phase of The Pull: The Supported Squat Under Once the lifter's feet have landed on the platform in a flat footed position after being thrust from it during the unsupported squat under the lifter quickly assumes a squat position if the lifter this style (and moat do). In this position the heels are under the hip joints, the toes are turned out to the sides, the back is arched and the torso is tilted slightly forward (more so in the snatch than in the clean). The combined center of grav...

The Fourth Phase of the Pull: Final Acceleration The fourth phase of the pull is the one in which the athlete applies the maximum and most critical force to the bar. This is accomplished by explosively straightening the legs and torso, lifting of the shoulder girdle upward and backward and rising on the balls of the feet and toes. It should be noted that not all lifters straighten the legs fully during the explosion phase of the pull or jerk and that some high level lifters do not rise on the t...

''Comrade, show me some speed'' Complete as many rounds as possible in 10 minutes of: 3 Overhead Squats 30 Double Unders 6 Overhead Squats 30 Double Unders 9 Overhead Squats 30 Double Unders 52.5/32.5kg Submit your score if you dare Here ...

The Third Phase of the Pull: Adjustment The third phase of the pull is called the amortization or adjustment phase. This phase is used to position the bar and body appropriately in order to properly execute the fourth or "final explosion phase of the pull. During the adjustment phase, less force is applied to the bar than during either the preceding or succeeding phase. In effect. the lifter is relying on the acceleration developed during the second phase of the pull to keep the bar moving upwa...

''Comrade, show me some agility'' Complete as many rounds as possible in 12 minutes of: 4 Shoulder press 8 Sumo Deadlift high pulls 12 Front squats 50/30kg Submit your score if you dare Here ...

The Second Phase of the Pull: Preliminary Acceleration Most athletes separate the bar from the platform in a relatively smooth fashion and then begin to accelerate the upward motion of the bar. During this phase of the pull, the bar travels toward the lifter, and the center of gravity of the lifter shifts toward the heels. Throughout most of the preliminary acceleration phase, the angle of the back in relation to the platform remains essentially the same as at the moment of bar separation, an a...

The First Phase of the Pull: "Pre-Lift-Off In both the snatch and the clean, today's lifters typically begin to exert force on the bar with their feet placed approximately at the width of the hips and turned out slightly. The bar is positioned roughly over the juncture of the metatarsal/phalangeal joints (the juncture of the toes and the foot). The torso is typically inclined at an angle of 25-50 degrees in relation to the ground or "platform"; the angle tends to be larger in the clean than the...

''Comrade, show me some speed'' 10 rounds for time of: Row 100 meters 5/6/7/8/9/10/11/12/13/14 Push Press Ladder 50/30kg Submit your score if you dare Here ...

''Comrade, show me some speed'' 10 rounds for time of: Row 500 meters 5 Push Press 40/20kg Submit your score if you dare Here ...

An Analysis of the Six Phases of the Snatch and Clean Pull A detailed analysis of the snatch and clean is presented in this section. This analysis includes a number of technique metrics. The figures provided for those metrics are representative of an athlete with an average, mesomorphic physique who is 170 cm tall (approximately 5' 7"). Athletes who are significantly taller or shorter will generate different numbers. For example, athletes who are taller will tend to move the body and bar greate...

A Proper Context for the Study of Weightlifting Technique On the basis of the preceding discussion, we can identify several key concepts regarding weightlifting technique. First, in order to reach his or her potential in the sport of weightlifting, an athlete must master technique, but technique alone is not sufficient to become a high level performer. Second, there are definite principles of good lifting technique, but there is also more than one narrow way to perform the two Olympic lifts eff...

''Comrade, show me some speed'' 3 rounds for time of: Row 500 meters 21 Burpees Run 400 meters Submit your score if you dare Here ...

An Explanation of the Six Phases of the Snatch and Clean "Pull" The six phases of the snatch and clean set forth by Lukashev and Podlivayev are explained in this section. Each phase will be analyzed in some detail in the next section. During the discussion we will often refer to the "pull". In the context of this discussion, pull means the lifting of the bar from the floor to the point at which the lifter brings to the bar to a stop on his or her shoulders (in the clean), or overhead (in the sn...

''Comrade, show me some gear'' 20 minutes of 10 Dumbbell Thrusters 10 Pull ups Multiply thruster load by rounds completed, e.g., 40kg x 23 rounds = 920 kg-rounds (a useful measure of work and, by extension, average power for the workout) and post to comments. Submit your score if you dare Here ...

Analyzing The Snatch And Clean & Jerk Via The "Six Phases" And The Trajectory Of The Bar The technique of modern weightlifting has been studied quite extensively, particularly in Eastern Europe, and most particularly by researchers within the former Soviet Union. As a result of the methods used to perform the analysis, some aspects of technique are quite well understood, while others remain only incompletely explained. Let us review what has been learned about the technique of today's high ...

''Comrade, show me some speed'' For time of: Row 300 meters 20 Push press Row 300 meters 15 Push press Row 300 meters 10 Push press Row 300 meters 5 Push press 65/35kg Submit your score if you dare Here ...

Oversimplification Versus Unnecessary Complexity A third major controversy with respect to technique stems from the tendency of those who analyze and teach it either to oversimplify, or to add artificially to the complexity of the sport of weightlifting. The oversimplifiers revel in offering some simple fact as justification for a given technique while appearing to be shocked that no one else sees how simple it all is. An example would be the person who says that you should always lift a bar s...

''Comrade, show me some stamina'' Complete as many rounds as possible in 20 minutes of: 20-cal row 15 dips 10 Dumbell Turkish Get-ups 25/15kg Submit your score if you dare Here ...

Is There Only One "Best" Weightlifting Technique? A second major controversy with respect to weightlifting involves two groups that I will call the absolutists and the relativists. In their purest version, the absolutists maintain that: 1) there is only one proper technique for lifting weights; and 2) they know what it is. Absolutists are easy to spot at a competition; they are the ones who contort their faces and snort in disgust whenever someone fails to perform a lift in accord with their ow...

The Technique Of The Snatch And The Clean And Jerk Why begin a book about weightlifting with a chapter on weightlifting technique? After all, weightlifting is first and foremost a sport designed to test strength and power. Why not begin, then, with a discussion of those subjects? The reason is that you cannot participate in an activity until you understand how it is performed, and you cannot properly measure your strength or train to increase it until you know how to execute the basic movements...

''Comrade, show me some stamina'' 10 Rounds for time: 3 Clean and Jerks 70/40kg 3 Burpees over the bar Submit your score if you dare Here ...

''Comrade, show me some stamina'' Complete as many rounds as possible in 20 minutes of: 25 Burpees 15 Bodyweight Back Squats Submit your score if you dare Here ...

Some Advice On Reading "The Weightlifting Encyclopedia" Some Advice On Reading "The Weightlifting Encyclopedia" In creating this book I have tried to provide the most comprehensive resource on the sport of weightlifting that has ever been published. There are nearly 400,000 words in this book, nearly 90 photos or illustrations and more than 100 references (many of them annotated) in the Bibliography. Hundreds of topics are covered, some at a level of detail that has never been available before...

''Workout 20.2'' Complete as many rounds as possible in 20 minutes of: 4 Dubbbell Thrusters 25/15kg 6 Toes to bar 24 Double Unders Submit your score if you dare Here ...

A Time Of Unprecedented Opportunity In Weightlifting Today there are many athletes in all of the countries of the world who, with the proper dedication and intelligent training, have the potential to become the champions of the future. Perhaps the only real obstacle that Americans and athletes from other nations who have not been leaders in weightlifting in recent years) now face is the possibility of inheriting a massive inferiority complex from many of their immediate predecessors. Athletes w...

''Comrade, show me some speed'' 3 Rounds for time of: Row 1000m 30 Pull ups 40 Push ups 50 Squats Submit your score if you dare Here ...

Fallacy #7: The athletes of any one country (eg, the US) can't beat the athletes from another (e.g. Russia). There is a widespreading in weightlifting circles today that we can be the athletes from the area that was for the Soviet Union, Bulgarians and athletes from any whose litters to be on the rise at any time. One reason often cited for this state of affairs is that the athletes in certain other countries well use Eastern Europe as an example because that is probably the area most often na...

''New year 2022 counts only if...'' 22 Rounds for time of: Row 500m 3 Snatch 50/30kg Submit your score if you dare Here ...

''Comrade, show me some stamina'' 3 Rounds for time of: Row 1000m 30 Overhead Squats 50/35kg Submit your score if you dare Here ...

Fallacy #6: Weightlifting muscles make you "musclebound." The musclebound myth has probably survived long as it has for only one is perspect have never been willing to define clearly what the mean by the term. However, while musclebound Theorists hate to be pinned down in their definition, they would probably have to agree that wrapped up in the vague motion of "muscleboundedness" is the idea that those with large muscles are less flexible, slower moving and more poorly coordinated than the gen...

''Comrade, show me some reps'' Make 3 attempts at each of the following: MAX set of toes to bar Max set of dips MAX set jump for distance Submit your score if you dare Here ...

Fallacy #5: Drug usage is rampant in the sport of weightlifting. Drug usage pervades our society. Few would disagree that drugs pose a major threat to our culture. Weightlifting is not immune from the influences of the culture around it. Nevertheless, weightlifting has acquired an unfortunate association in the public mind with drug usage, principally because of the presence of a particular kind of drug usage that is common in virtually all sports: the use of anabolic steroids. There are a num...

''Crossfit Workout 12.3'' Complete as many rounds as possible in 18 minutes of: 15 Box jumps 12 Push Presses 9 Toes To Bar 50/60cm 60/30kg Submit your score if you dare Here ...

Fallacy #4: Weightlifting "stunts" your growth and has a very high injury rate. Long years of experience have proven that weightlifting is for safer than most people believe. There are fewer injuries in the sport of weightlifting than in most major sports, probably fewer than in casual weight training where the number of "do-it-yourselfers" is high and the instruction one is likely to receive in many gyms is extremely variable in terms of its quality. In addition, in the sport of weightlifting ...

''Comrade, show me your stamina'' Complete as many rounds and reps as possible in 5 minutes of: Squat Clean Jerk 60/80kg Submit your score if you dare Here ...

Fallacy #3: Bodybuilders, football players, wrestlers, powerlifters, etc. are stronger than weightlifters. Accomplished bodybuilders have large, well defined and symmetrically proportioned muscles. They represent the ultimate in the development of maximum muscle size with minimum bodyfat. They are strong people, far stronger than athletes engaged in most other activities. Men like Reg Park, Bill Pearl, John Grimek and Dorian Yates (some of the strongest bodybuilders in history) are all extremel...

Fallacy #2: Everyone who lifts weights is a "Weightlifter". The general public assumes that exercising with weights of any kind is synonymous with the sport of "weightlifting." While it is true in the broadest sense that anyone who lifts an object that has any weight at all can be called a "weightlifter," those who truly understand the "iron game" (the entire realm of activities that are performed with weights or exercising against "resistance" of any kind) reserve a special meaning for the ter...

''The Ghost'' 6 rounds off: 1 Minute of rowing 1 Minutre of burpees 1 Minute of Double unders 1 Minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for rowed calories, burpees, and double-unders to * Submit your score if you dare Here ...

''Comrade, show me your demons'' 12 rounds for time, starting with 1 and adding an exercise each round: 1 walk walk 2 Candlesticks 3 Burpees 4 Push Ups 5 Wlking Lnges 6 Air Squats 7 Sit Ups 8 Jumping squats 9 Jumping Lunges 10 Broad Jumps 11 Handstand Push ups 12 Pistols Submit your score if you dare Here ...

Some Common fallacies About the Sport of Weightlifting So many fallacies exist about the sport of weightlifting that a very lengthy book, could be written about them. while I want dwell in this book on the realities of weightlifting rather than the fallacies surrounding it, I believe that the process of learning about the sport will be greatly enhanced if some of the most common and most mistaken myths regarding it are addressed at the outset. Fallacy #1 Bigger ''muscles'' are strong muscles. ...

''Comrade, show me your demons'' Complete as many rounds as possible in 10 minutes of: 3 Burpee box jump-overs 3 Deadlifts 6 Burpee box jump-overs 6 Deadlift 9 Burpee box jump-overs 9 Deadlifts etc 100kg/70kg Submit your score if you dare Here ...

Why become a weightlifter? While the reasons that people fall in love with the sport of weightlifting are all different, the most important reason to become a weightlifter is that it's fun to be strong, but there is much more. Those who have acquired a proficiency in weightlifting, acknowledge that they've never participated in a sport that they enjoyed as much. There is a feeling that comes from executing a perfect lift with a maximum weight that almost defies description. Amazingly, a limi...

''Comrade, show me your demons'' Complete 6 rounds of: Max clap Push-Ups Max Push-ups rest between sets 2 minutes Submit your score if you dare Here ...

ACKNOWLEDGMENTS Over past years in weightlifting, many people have taught me many things about the sport. they have taught me freely and with no motive other than the pleasure they derived out of seeing someone else succeed in the sport they love so much. With the same motive, I have volunteered countless hours to help others master the sport. The greatest contributors to my success have been my training partners, fellow athletes who have graciously shared all they know, not self-sacrificially...

Preface I have admire strength for as long as I can remember. when I was very young, I always looked for the movie and television characters who displayed the greatest physical strength. Whenever we went to the circus, most of my friends went to see the acrobats or animals. I went to see the strongman. My favorite biblical character was Samson and my favorite mythological character was Hercules. John Henry was the American folk hero I admire most. In my father's boiler business, where I worked...

''Comrade, show me your demons'' Complete as many rounds as possible in 12 minutes: 2 Power Snatches 5 Power Cleans 60 Double unders 70/40kg Submit your score if you dare Here ...

What is Weightlifting? Weightlifting is a sport that involves lifting a barbell overhead. Formally, thesport has existed on an international level in something resembling its current form for more than 100 years. Today the sport s practiced in more than 130 countries around the world. It is the only event involving use of heavy weights that is part of the Olympic games.(which is why the sport is often called "Olympic lifting"). The sport of weightlifting consists of two events (which is why it ...

Introduction What weightlifting is all about - it may not be what you think! Welcome you hold in your hands a comprehensive guide to the most exciting strength and power sport ever never loved Olympic style weightlifting. Weightlifting is a sport that challenges is participants in a way that no other support can making them strong mentally as well as physically. Yet the best lifting is one of the most misunderstood sports in the world. Mention the word weightlifting to anyone you meet and that...

Foreword My acquaintances with the author, Artie Drechsler, dates back over a quarter of a century. little did I suspect this teenager, who I first met at Lost Battalion Hall in New York in 1968, would become so intensely interested in the sports of weightlifting that he would groom himself to establish world records shortly thereafter. Artie is a rare type of person, unique among all my friends. He likes and accepts challenges. When he was told he could not be a good weightlifter, it made him ...

''Comrade, show me your demons'' Complete as many rounds as possible in 15 minutes: 25 Toes to bar 50 Burpees 75 Wall ball shots 10/7kg 305/275cm Submit your score if you dare Here ...

''Christine'' 3 rounds for time of: 500m row 12 bodyweight deadlifts 21 Box Jumps 60/50cm Submit your score if you dare Here ...

''Comrade, show me your demons'' Complete as many rounds as possible in 20 minutes of: 20 cal row 15 Dips 10 Kettlebell Turkish get ups 24/16kg Submit your score if you dare Here ...

''Comrade, show me your speed'' Complete as many rounds as possible in 10 minutes of: 5 Power Cleans 90/60kg 10 Toes to bar Submit your score if you dare Here ...

''Comrade, show me your demons'' 50-30-20 reps for time of: Thursters 35/20kg Pull Ups Submit your score if you dare Here ...

''Comrade, show me your demons'' Every minute on the minute for 15 minutes perform: 10 Pull Ups 15 Push Ups 20 Squats Note: If you fall behind the clock, keep going for 15 minutes and see how many rounds you can complete Submit your score if you dare Here ...

''Comrade, show me your speed'' For time: Row 1,000 meters50 thrusters 50 thrusters 30 Pull Ups Row 750 meters 25 Thrusters 15 Pull Ups Row 500 meters 15 Thrusters 9 Pull Ups 15/20kg Submit your score if you dare Here ...

''Comrade, show me how heavy you can go'' Find your heaviest: Muscle snatch 1-1-1-1-1 reps Power snatch 1-1-1-1-1 reps Squat snatch 1-1-1-1-1 reps Submit your score if you dare Here ...

''Comrade, show me some speed'' 3 Rounds for time of: 500m row 21 Push Ups 12 Strict toes to bar Submit your score if you dare Here ...

''Comrade, show me some speed'' For time of: 20 Back Squats 100/70kg 40 Toes To Bar 60/40 Calorie Row Submit your score if you dare Here ...

''Comrade, show me some speed'' 21-15-9 reps for time of: Deadlift 130/90kg Strict Ring Dips Submit your score if you dare Here ...

''Maxton'' 13 rounds of: 8 Strict Pull ups 26 Box Step ups 60/50cm 21 Burpees Submit your score if you dare Here ...

''Scarface'' For Time 2 rounds: 8 Power Snatches 70 / 50 kg 8 Bar-Facing Burpees 2 Rounds 8 Power Snatches 65 / 45 kg 8 Bar-Facing Burpees 2 Rounds 8 Power Snatches 50 / 40 kg 8 Bar-Facing Burpees Submit your score if you dare Here ...

The 2021 Holiday Challenge Begins November 25! It's almost time for our most popular challenge! The 2021 Holiday Challenge begins November 25 (US Thanksgiving) and ends December 24 (Christmas Eve). Every participant who completes at least 100k will be able to download a free certificate of achievement, and everyone who completes at least 200k, chooses a donation option, and provides their mailing address will earn a free Holiday Challenge pin. Participation is simple! All you have to do is c...

''Tosh.Row'' 3 rounds of: 250 Meters row + 3 Power Cleans 500 Meters row + 5 Power Cleans 750 Meters row + 7 Power Cleans Barbell 70/50kg Rest 1:1 Submit your score if you dare Here ...

''Comrade, show me your strength'' 5 rounds of: MAX Decline Push-ups, with rest 2 minutes between sets Push-ups must be performed in slow and controled manner, solid hold at the top Submit your score if you dare Here ...

''Comrade, show me your strength'' 5 rounds of: MAX Push-ups, with rest 2 minutes between sets Push-ups must be performed in slow and controled manner, solid hold at the top Submit your score if you dare Here ...

''Comrade, show me some speedo'' 5 rounds of: 10 Burpees 5 Kettlebell strict Shoulder press 24kg Submit your score if you dare Here ...

''Comrade, show me some speedo'' 10 rounds of: 3 Power snatch 55/40kg 5 Overhead Squat 55/40kg Submit your score if you dare Here ...

''Comrade, show me some reps'' Complete as many rounds as possible in 15 minutes of: 25 Toes to Bar 50 Calorie row 75 Push-ups 50 Box Jumps 60/50cm 25 Pull-Ups Submit your score if you dare Here ...

''Comrade, show me some speedo'' 15-12-9-6-3 reps for time of: 10 Power Cleans 65/45kg Bar Facing Burpees Submit your score if you dare Here ...

''Comrade, show me some speedo'' 5 Rounds of: 10 Push-Ups 5/arm Kettlebell Clean&Jerk 24g 5/leg Kettlebell Lunge 24kg Submit your score if you dare Here ...

''Turn and Burn'' 3 rounds: 15 Double Dumbbell Squats 22.5/15kg 15 Handstand Push-ups 400 meter Duble Dumbbell farmer's carry 3 Rounds 45 Air Squat 15 Double Dumbbell Shoulder To Overhead Submit your score if you dare Here ...

''Comrade, show me some speedo'' 21-15-9 reps for time: Deadlift 125/85kg Strict Dips Submit your score if you dare Here ...

''Barbara'' 5 Rounds of: 20 Pull Ups 30 Push Ups 40 Sit-ups 50 Air Squats Submit your score if you dare Here ...

''Comrade, give me some reps:'' Complete as many rounds as possible in 12 minutes of:: 9 Dumbbell Deadlifts 27.5kgx2 6 Burpees 3 Dumbbell Power Cleans 27.5kgx2 Submit your score if you dare Here ...

''Comrade, give me 5 rounds of:'' On time: 10 Push-ups 10 Air Squats 5/leg Alternated Lunges Submit your score if you dare Here ...

''Dance with a Devil'' On time: 15-12-9-6 Double Dumbbell Devil's presses 22.5/15kg Calorie Row Directly into... 6-9-12-15 Dumbbell-Facing Burpees Calorie Row Submit your score if you dare Here ...

''Comrade, give me 13 rounds of:'' On time: 8 Strict Pull-ups 26 box step ups 50/40cm 21 Burpees Submit your score if you dare Here ...

''Comrade, give me 7 rounds of:'' On time: 200 meters run 12 Toes to Bar 9 Deadlift 50kg Submit your score if you dare Here ...

''Comrade, show me your strength' Find your weights: Back Squat 5-5-5-5-5 reps Submit your score if you dare Here ...

''All Ball' 42-30-18 reps for time of: Wallballs 9/6kg Hand Releae Push Ups Calorie Row Workout should take 15-20min Submit your score if you dare Here ...

''Comrade, show me how fast you are'' 15-12-9-6-3 reps for time of: Power Cleans 65/45kg Bar Facing Burpees Score is Sum Total of Snatch Weight Here ...

''A Little Sumthin'' On the 2:00 x10 Rounds Box Jumps 60/50cm 10 Toes to Bar 1 Snatch Score is Sum Total of Snatch Weight Here ...

''Comrade, show me how fast you are'' AMRAP 12 5 Front Squats 85/55kg 10 Chest To Bar Pull-ups 20 Double Unders Submit Your Score Here ...

''Great Balls Of Fire'' AMRAP 15 Max Calorie Row Concept2 On The Minute [starting 0:00] 10 Wallballs 9/6kg Submit Your Score Here ...

''Comrade, give me 5 rounds of'' For Time 10 Push-ups 5/arm Kettlebell Shoulder Press 24kg Submit Your Score Here ...

''Comrade, show me how fast are you'' For Time 150 Air squats 50 V-ups 120 Air squats 40 V-ups 90 Air squats 30 V-ups Submit Your Score Here ...

''Chad'' For time 1000 Box Step-ups 50/40cm Note: The workout will take about an hour Submit Your Score Here ...

''May I Have Another'' On the 3:00 x 7 200 meters sandbah Run 23/16kg 12 TTB 9 Deadlifts 85/62.5kg Submit Your Score Here ...

''Just two of us'' AMRAP 10: 9 Thrusters 35/25kg 35 Double Unders Submit Your Score Here ...

Olympic Lifting Workout Back Squat 5x3@ 50% Power Clean + Power Jerk 5x2@ 60% Clean Pull 3x3@ 75% Full weekly Oly training W20 Here ...

''Half Hour Power Shower'' AMRAP 30: Max meter row Every 5 Minutes [Starting at 0:00] 10 Hand release Push Ups 10 Hang Power Snatches 45/30kg 15 Box Jump 61/51cm Submit Your Score Here ...

''Snowball Effect'' 1 round 50 Wallballs 9/6kg 10 Chest to Bar Pull ups Directly into... 2 Rounds 50 Air Squat 10 Chest to Bar Pull ups Directly into... 4 Rounds 500m Rowing 10 Chest to Bar Pull ups Submit Your Score Here ...

Enjoy Knee Therapy Trade-free Knee Therapy ...

''Yes Ma@am'' Give me, 3 rounds of: 21/15 Calorie row 15 Deadlifts (100/70kg) 12 Strict Handstand Push-ups 9 Box Jumps (61/51cm) Submit Your Score Here ...

AMRAP 5 10 Thrusters (45/30kg) 10 Bar-facing Burpees 10 Power Cleans (45/30kg) 10 Bar-facing Burpees 10 Hang Power Snatches (45/30kg) 10 Bar-facing Burpees Submit Your Score Here ...

Comrade, give me 5 rounds of: 5/arm Dead Kettlebell Clean 24kg 5/arm Kettlebell Thrusters 24kg Submit Your Score Here ...

Comrade, give me 5 rounds of 50 Double Unders 50 Deadlift 50kg Submit Your Score Here ...

Comrade, give me 5 rounds of 10 Double Kettlebell Thrusters to Snatch 20kgx2 5/arm Kettlebell Sots press 20kgx2 Note: yes, to use 2 kettlebells. Submit Your Score Here ...

Comrade, give me 5 rounds of 10 Deadlift 100kg 20 Hand Release Push-ups Submit Your Score Here ...

“Nancy” Benchmark Workout 5 rounds for time of: 400-meter run 15 Overhead squats 45/30kg Submit your score is you dare Here ...

Comrade, give me 5 rounds of 30 Kettlebell Swing double arm 24kg 5/arm KB Clean and Jerk 24kg 5/arm KB Snatch 24kg Submit Your Score Here ...

“Murph” Benchmark Workout For Time 1 mile run 100 Pull-ups 200 Push-ups 300 Air Squat 1 mile run Tip: If you choose to partition the reps (which is the original intent of the workout) partition them as follows: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats What is a good score for the "Murph" workout? Beginner: 63-71 minutes Intermediate: 47-58 minutes Advanced: 36-41 minutes Elite: <35 minutes Submit you score, if your dare: Here ...

Olympic Lifting Workout Back Squat 5x3@ 85% Segment Snatch 5x1@ 70, 75, 80, 80, 80% Segment Clean + Jerk 5x2@ 70, 75, 80, 80, 80% Full weekly Oly training W18 Here ...

“Isabel” Benchmark Workout For Time 30 Snatches (50/30 kg) Submit you score, if your dare: Here ...

Olympic Lifting Workout Back Squat 4x5@ 80% Snatch High Pull + Hang Snatch 4x3@ 70, 75, 80, 80% Floating Snatch pull 3x3@ 85, 90, 90% Snatch Balance 3x3 75% Full weekly Oly training W18 Here ...

Olympic Lifting Workout Back Squat 3x10@ 70% Clean Pull + Hang Clean + Jerk 4x4@ 70, 75, 80, 80% Floating Clean Pull 3x3@ 85, 90, 90% Full weekly Oly training W18 Here ...

Comrade, give me this 60 toes-to-bars for time Perform 12 burpees at the start of each minute Submit Your Score Here ...

Comrade, give me this Back squat 10-8-6-4-2 reps Shoulder press 10-8-6-4-2 reps Deadlift 10-8-6-4-2 reps Tips: Ideally, each set will be as heavy as possible, but newer athletes should start light and add weight as they are comfortable. Experienced athletes can establish a goal weight for the final set of each movement. Work backward to help guide the load choice for the initial sets. Spend at least 10-15 minutes warming up to the working load for the first set. If at any point your mechanic...

“Fran” Benchmark Workout 21/15/9 Thrusters (45/20 kg) Kipping Pull Ups (45/20 kg) Submit you score, if your dare: Here ...

Olympic Lifting Workout Back Squat 5x3@ 80% Segment Snatch 5x1@ 70, 70, 75, 75, 75% Segment Clean + Jerk 5x2@ 70, 70, 75, 75, 75% Full weekly Oly training W17 Here ...

Comrade, give me 5 rounds of 10 Hand release Push ups 20 Goblin Squat 24kg(kb or dumbell) Submit your score Here ...

Olympic Lifting Workout Back Squat 4x5@ 75% Snatch High Pull+Hang Snatch 5x3@ 70, 70, 75, 75, 75% Floating Snatch Pull 3x3@ 85% Snatch Balance 3x3@ 70% Full weekly Oly training W17 Here ...

Olympic Lifting Workout Back Squat 3x10@ 65% Clean Pull+Hang Clean+Jerk 5x4@ 70,70,75,75,75% Floating Clean Pull 3x3@ 85% Full weekly Oly training W17 Here ...

Comrade, give me 20 rounds of 10 Push ups 5 Kipping Pull ups Note- if you broke 10 push ups you need to do penalty - 5 kipping pull ups. Submit your score Here ...

“Incredible Hulk” Benchmark Workout AMRAP in 20 minutes 5 Deadlifts (155/35 kg) 5 Hang Power Cleans (55/35 kg) 5 Front Squats (5/35 kg) 5 Push Press (55/35 kg) 5 Back Squat (55/35 kg) Submit you score, if your dare: Here ...

Comrade, give me 5 sets of: 5/arm Kettlebell clean to bottom up shoulder press 20kg 10 Ketlebell Goblin Squat Submit your score Here ...

Olympic Lifting Workout Back Squat 1x1@ Max% Power Snatch+Hang Snatch 1x2@ Max% Power Clean+Hang Clean+Jerk 1x@ Max% Full weekly Oly training W16 Here ...

Olympic lifting workout Power Snatch 5x2@ 60% Back Squat 3x3@ 50% Snatch High-Pull 3x3@ 75% Snatch Push Press + Overhead Squat 3x6@ 65% Full weekly Oly training W16 Here ...

Comrade, give 5 sets of: 10 Typewriter Push-Up (Parallettes) 10/leg Bulgarian Squat Submit your score Here ...

Olympic Liftting Workout Back Squat 3x3 @ 50% Power Clean + Power Jerk 5x2 @ 60% Clean Pull 3x3 @ 75% Full weekly Oly training W16 Here ...

Comrade, give me 3 sets of: Weighted Plank - 15 sec on / 15 sec off x 1min Bulgarian Squat(no weight) 10/leg Enjoy delaod. ...

Comrade, give me 5 sets of: 30 Kettlebell Swing Single Arm 24kg 10 Squat Jumps Submit you score Here ...

Comrade, give me 5 sets of: 10 Kettlebell Dead Squat Clean 24kg (5 reps each arm) 10 TTB Submit your score Here ...

Comrade, give me 5 sets of: 20 Kettlebell Push Press 24kg(10 reps each arm) 10 Hand Release Push Ups Submit your score Here ...

Comrade, give me 5 sets of: 10 Deadlift 100kg 5 Pull ups Submit your score Here ...

Comrade, give 5 sets of: 10 Single kettlebell Snatch to OHS (5 per arm) 24kg 10 hand release Push ups Submit your score for more motivation Here ...

Comrade, give me 5 sets of: 10 Single Kettlebell Thrusters(5 reps each arm) 24kg 10 Push Ups Submit your score Here ...

Comrade, give me 5 sets of: 10 Burpees 5 Pull ups Submit your score Here ...

Comrade, give me 5 sets of: 10 Kettlbell deadlift high pull 20kgx2 10 Push ups Submit your score Here ...

Give me 5 sets of: 5 KB clean (singe arm) 24kg 5 KB Shoulder press(strict) 24kg You are not allowed to put Kettlebel on the floor Submit Your Score Here ...

Comrade, give me 5 sets of: 10 Push ups 20 Squats Sumbit your score Here ...

Comrade, give me 5 sets of: 10 Push Ups 10 Squat Submit Your Score Here ...

Enjoy the week 4 workout log book. use it not just open and watch it!  https://office.trom.tf/form/#/2/form/view/-j-fChBExZLJOcxJQYyS2bwEwN3UvwR8RbTBKK4zM68/ ...

Have you loged your workout book? https://myworkoutarena.org ...