Olympic Lifting Camp begins next Monday!

14 Sep

Participants have already claimed their spots – if you’re still interested in joining in on the fun, $100 has to be in by Friday and I only have spot left, the morning session 7-830am. Let me know if you’re interested!

Here’s all the information that Jim wanted to pass along:

The second CFCC Olympic Weightlifting Camp kicks off next Monday!

Classes will meet on Monday, Tuesday, Thursdays, and Saturdays, as follows:
Morning session: Monday, Tuesday, Thursday from 7AM to 8:30; Saturdays from 9AM to 10:30
Evening session 1: M, T, R from 6:30PM to 8; Saturdays from 10:30AM to noon
Evening session 2: M, T, R from 8PM to 9:30; Saturdays from noon to 1:30 PM

If you need to stretch or complete any warm-ups before lifting, please arrive 15 minutes early to your session. I do not assign any sport-specific stretching and warm-ups will only consist of a few sets of speed movements with the bar, as needed.

We will focus exclusively on the Olympic movements—the snatch and clean and jerk—and the assistance lifts that help build strength in the primary movements. These assistance exercises include the front and back squat, power snatch, snatch pull, clean pull and Romanian deadlift. Expect to snatch during each session and clean or clean and jerk three times a week.

Sessions will take the entire 90 minutes. During the first Olympic class, sessions occasionally ran over by as much as 20 minutes. I will try to keep this from happening as best I can. Due to an expanded class size (6 lifters), the evening session #2 may need to stay later to complete their squats on Tuesday, Thursday and Saturday.

I will offer a make-up session on Sunday at 10AM for anyone who misses a workout during the week. If you plan to compete, you will make the greatest gains by attending four sessions each week.


This Olympic lifting camp will conclude in a sanctioned USA Weightlifting competition on Saturday, October 22. The competition will take place in Moorestown, NJ, about a 25 minute drive from CFCC.

Please let me know by September 31 if you plan to compete. Competitors need to wear Olympic lifting shoes and a singlet. Erin and I will provide links to websites that sell these products.

I will hold a practice competition at CFCC on Saturday, October 14. This event will help familiarize everyone with the rules, procedures and atmosphere of a real meet.

Recovery and Nutrition:

Daily strength training places unique demands on the body. As a general rule, you will need to consume more protein and give yourself time to sleep so that your body recovers. During the first Oly camp, Melanie Griffin reportedly ate 200 grams of protein each day at a 130 pound bodyweight. I eat about 300-360 grams of protein each day at a 220 pound bodyweight.

Feel free to ask Erin or myself for any specific recommendations on food choices that enhance recovery.

Strength Gains:

The first Olympic camp lasted five weeks. Everyone that enrolled in the course improved in both the Olympic movements and the front and back squat, which we tested for personal bests at multiple times during the training cycle. I will post everyone’s beginning and ending numbers in the squats and two Olympic lifts at the end of this article.

In addition to improving overall strength and speed, everyone gained technical proficiency in the lifts, which will lead to greater gains in the future. To use one example, although Reid started with good ability and good numbers in the snatch, he still committed two interrelated errors (bending his elbows too early and not finishing his pull) which inhibited further progress. By the end of the first week, Reid eliminated these errors, and while the next week required him to adjust to the corrections, by the third week his formerly heavy lifts had become much faster and much easier.

The week one and week two sessions will focus on correcting any technical deficits in technique. These corrections will lead to a short period of adaptation. Any change in technique will initially make the weights seem tougher to manage; however, performing the lifts in an optimal and efficient manner will lead to progress once your body has adjusted mentally and physically to the new movement patterns.

These strength and technical gains will also lead to greater speed and power in crossfit workouts, especially those WODs that build on or employ the Olympic lifts.

Above all, I will do my best to make this experience fun, exciting and rewarding for everyone.

If you have any questions or concerns, don’t hesitate to contact me.

Check out the video of the last competition:

And also, a regular training day:

Strength gains of the first Olympic Camp:

Todd Lane:
Snatch improved from 105 to 140
Clean improved from 190 to 220
Clean and Jerk from 135 to 189
Front Squat from 215 to 245
Back Squat from 245 to 275

Melanie Griffin:
Snatch 65 to 83
Clean 115 to 118
Clean and jerk 110 to 110 (old PR was clean and push press)
Jerk from 85 to 113
Front squat from 110 to 128
Back squat from 125 to 138

Reid Hurley:
Snatch 180 to 200
Clean and Jerk from 225 to 257
Front Squat from 265 to 285
Back Squat from 315 to 357

Arrus Farmer:
Muscle snatch 225 to squat snatch 225
Clean and Jerk from 255 to 310
Back squat from 445 to 465
Jerk from 275 to 325

Chris Santaniello
Snatch from 135 to 155
Clean &Jerk from 185 to 205
Back Squat from 285 to 290
Front Squat from 235 to 250


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