140/160

For those of you who have read some of my other blogs you will know that I am big on setting goals.  I recently reached a goal I had set for my self over a year ago.  140kg snatch and a 160kg clean and jerk for a 300kg total.

140/160 was my outcome goal.  I also set smaller goals to help me reach that goal; which where to get a weightlifting bar, find a training partner, get sponsored, find a coach, and compete at a national level.  So after I set these goals I first went to the Arnold Classic (which was a the national championship in 2012) and competed against people who where far my superior as an 85kg lifter.  I snatched 130 and clean and jerked 153 at that meet for a 10th place finish.  A few months latter I got a chance to try out for Glenn Pendlay's new Muscle Driver Team! If I got on the team it would help me to get to train with a Pendlay weightlifting bar, have great training partners, get a coach, and get sponsored.  It sounded to good to be true.

Coach Pendlay ended up inviting me to the team about a week after the meet.  So we moved out to the Charlotte area so I could train full time with Team MDUSA.  6 months later I finally met my outcome goal of 140/160 as a 77kg lifter (a weight-class lighter).  How all these things worked themselves into place was a blessing.  Even though there were times when not getting a Snatch PR in over a year was discouraging, I focused on the getting the process goals completed which led to an achieved goal.

Now it is time for me to set new goals

Outcome Goals

1. Clean and Jerk 170kg
2. Compete at an International Level 
3. Total over 304kg in competition

Process Goals

1. Get soft tissue work done at least once a month
2. Compete with more 77kg lifters in training like Chris Gute and Jake Rubash 
3. Get at least a 290 kg total on Max Out Fridays!

Thanks for reading

Stay Strong,

James Tatum

Week 4 Day 5

Max Effort Snatch

Max Effort Clean and Jerk

Week 4 Day 4

Power Snatch
3 sets of 1 rep with 2 minutes rest with same weight as last week

Week 4 Day 3

Snatch
5 sets of 1 rep with 2 minutes of rest with 75% 1rm

Clean and Jerk
5 sets of 1 rep with 2 minutes of rest with 75% 1RM

Front Squat
3 sets of 1 rep with 2 minutes and 30 seconds rest use same weight as last week

Week 4 Day 2

Power Clean
3 sets of 3 reps with 2 minutes of rest

Week 4 Day 1

This week we will be doing less volume.  Focus mostly on keeping good form and moving fast.

High Hang Snatch
2 sets of 2 reps with 90 seconds of rest keep weight light and work on form

Snatch from Floor
2 sets of 1 rep with 90%

Clean and Jerk
2 sets of 1 rep with 90%

Back Squat
1 sets of 5 reps use more weight than last week

Week 3 Day 5

Snatch
MAX

Clean and Jerk
MAX


Squat (1 rep max on front squat then follow it with as many back squats as you can get with the same weight)
1 set of complex

Week 3 Day 4

Power Snatch (1st from the Hang, 2nd from the floor)
3 sets of 2 reps with 2 minutes

Snatch Pull (Up fast down in 5 seconds with arched back)
3 sets of 3 reps with 2 minutes and 30 seconds rest

Week 3 Day 3

Snatch
5 sets of 1 rep with 2 minutes rest with 90% 1RM

Rest 15 minutes

Clean and Jerk
5 sets of 1 rep with 2 minutes rest with 90% 1RM

Rest 15 minutes

Front Squat
3 sets of 3 reps with 2 minutes and 30 seconds rest use more weight than last week

Week 3 Day 2

Power Clean
5 sets of 3 reps with 2 minutes rest

Clean Pull (Go up fast and come down in 5 seconds with an arched back)
5 sets of 3 reps with 2 minutes and 30 seconds rest

Week 3 Day 1

High Hang Snatch
2 sets of 2 reps with 90 seconds of rest keep weight light and work on form

Snatch From Floor
8 sets of 1 rep with 2 minutes rest use 85% 1RM

Rest 15 minutes

Clean and Jerk
5 sets of 1 rep with 2 minutes rest use 85% 1RM

Rest 15 minutes

Back Squat
3 sets of 5 reps with 2 minutes and 30 seconds rest use more weight than last week.

Week 2 Day 5

Snatch
Max

Clean and Jerk
Max

Squat (1 rep max on front squat then follow it with as many back squats as you can get with the same weight)
1 set of complex

Week 2 Day 4

Power Snatch (1st from the Hang, 2nd from the floor)
3 sets of 2 reps with 2 minutes

Snatch Pull (Up fast down in 5 seconds with arched back: not like video its just funny)
3 sets of 3 reps with 2 minutes and 30 seconds rest

Week 2 Day 3

Snatch
8 sets of 1 rep with 2 minutes rest with 85% 1RM

Rest 15 minutes

Clean and Jerk
8 sets of 1 rep with 2 minutes rest with 85% 1RM

Rest 15 minutes

Front Squat
3 sets of 3 reps with 2 minutes and 30 seconds rest use more weight than last week

Week 2 Day 2

Power Clean
5 sets of 3 reps with 2 minutes rest

Clean Pull (Go up fast and come down in 5 seconds with an arched back)
5 sets of 3 reps with 2 minutes and 30 seconds rest

Week 2 Day 1

High Hang Snatch
2 sets of 2 reps with 90 seconds of rest keep weight light and work on form

Snatch From Floor
8 sets of 1 rep with 2 minutes rest use 85% 1RM

Rest 15 minutes

Clean and Jerk
8 sets of 1 rep with 2 minutes rest use 85% 1RM

Rest 15 minutes

Back Squat
3 sets of 5 reps with 2 minutes and 30 seconds rest use more weight than last week.

Week 1 Day 5

Week 1 Day 5
Snatch
Max

Clean and Jerk
Max

Squat (1 rep max on front squat then follow it with as many back squats as you can get with the same weight)
1 set of complex

Week 1 Day 4

Week 1 Day 4
Power Snatch (1st from the Hang, 2nd from the floor)
3 sets of 2 reps

Snatch Pull (Up fast down in 5 seconds with arched back: not like video its just funny)
3 sets of 3 reps with 2 minutes and 30 seconds rest

Week 1 Day 3

Week 1 Day 3
Snatch
7 sets of 1 rep with 2 minutes rest with 85% 1RM

High Hang Snatch
2 sets of 2 reps with 90 secons rest (stay light and keep good form)

Clean and Jerk
7 sets of 1 rep with 2 minutes rest with 85% 1RM

Hang Clean + 3 Jerks
2 sets of 2 reps with 90 seconds rest (stay light and keep good form)

Front Squat
3 sets of 3 reps with 2 minutes and 30 seconds rest

Week 1 Day 2

Week 1 Day 2
Power Clean
3 sets of 3 reps with 2 minutes rest

Clean Pull (Go up fast and come down in 5 seconds with an arched back)
3 sets of 3 reps with 2 minutes and 30 seconds rest