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Monthly Archives: May 2016

The daily training of our lifters…

Today we have New England record holder AmyLynne Frankel.

Stats;

Snatch 56 Kg

C&J       73 Kg

Back Squat 95 Kg

Age 35

Weight class 48 Kg

Day 4 1.-Snatch 28×3 31×3 34×3 36(2×3) 15 reps
2.-C & J 37×3 40×3 44×3 47(2×3) 15 reps
3.-Back Squat 48×3 52×3 57×3 62(2×3) 15 reps
Snatch with bar 5×3
C&J with bar 5×3

as16

 

 

The daily training of our lifters…

Today we have Emily AKA Peanut

Stats:

Snatch: 67 Kg

C&J: 87 Kg

Back squat 135 Kg

Age; 16

Weight class: 63

Peanut will compete this Saturday so she’s in the week of competition modeling

Day 4 1.-Snatch 40×3 44×3 47×3 49(2×3) 15 reps
2.-C & J 52×3 57×3 61×3 64(2×3) 15 reps
3.-Back Squat 81×3 88×3 95×3 99(2×3) 15 reps
Snatch with bar 5×3
C&J with bar 5×3

The daily training of our Weightlifters

Today we have Gwendolyn Sisto

Stats;

Best snatch 92 Kg

Best C&J : 110 Kg

Back squat : 145 Kg

Front Squat : 115 Kg

Age: 33

weightlifting

Gwendolyn Sisto snatching 92kg at the 2014 Olympia Cup

DAY 2 1.-P. S B Knee 55(2×3) 60(2×3) 65(2×3) 68×3 70×3 24 reps
2.- J B Neck 65(2×3) 70(2×3) 75(2×3) 80×3 85×3 24 reps
3.- B Squat 90×5 95×5 100×3 105×3 110(2×3) 115(2×3) 120×3 31 reps
4.- S Pull 70(2×3) 75(2×3) 12 reps

The training of our lifters

Today we have day 2 of our lifter Chris Kenney.

Chris will compete this weekend so he is in what we call Competition Modeling week.

Stats

Snatch 135 Kg

C&J        173 Kg

Back Squat 228 Kg

Weight class 85-94

Age 25

Day 2 1.-Snatch 88×3 95×3 101×3 108(2×3) 15 reps
2.-C & J 112×3 121×3 130×3 138(2×3) 15 reps
3.-Back Squat 148×3 160×3 171×3 182(2×3) 15 reps
Snatch with bar 5×3
C&J with bar 5×3

Lider 1 155

 

 

The training of our lifters….

Today we’ll post the training of Gwendolyn Rojas.

Age; 12

Best snatch: 55 Kg

Best C & J: 67 Kg

Best Back Squat: 82 Kg

Titles; 2014 and 2015 USA Youth National Champion

Day 6 1.- Snatch 35×3 40×3 44(2×3) 47×2 50(2×1) 22 reps
2.- C & J 45×3 50×3 54(2×3) 56×3 60(2×1) 22 reps
3.- F Squat 45(2×3) 50(2×3) 55(2×3) 60×3 65×2 23 reps
OBS 388 reps. 106 snatch. 106 C&J. 128 squats. 48 pulls

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The daily training of our competitors….

Our lifters have competed at every possible level in weightlifting. From local meets to continental,world and Olympic level.

I’ll start posting their daily workout at radom. One day one lifter’s program of the day and the following day some other lifter’s.

Today I’ll start with Rocio Navarro (team Panama)who will compete in 2 weeks at the Pan Ams in Cartagena. She’s seeking qualification for Rio 2016. In April 2016 she competed in Rio at the Olympic test event.

Stats:

Snatch 94 Kg

C&J     116 kg

Back Squat 170 kg

Front squat 136 kg

Weight class 69 kg

Age 25

Saturday 05/21

Morning session (session 8 of the week)

1.-  F Squat 95×3 100×3 105×3 110×3 115(2×3) 18 reps
2.- S Pull 80(2×3) 85(2×3) 12 reps

Afternoon session (session 9 of the week)

1.-P. S B Knee 55×3 60×3 65×3 70(2×3) 75×3 80×3 21 reps
2.- J B Neck 75×3 80×3 85×3 90(2×3) 95×3 100×3 21 reps

After each session ab work, some body building and after every session Ice therapy.

rocio cart

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