51 weeks ago Nicole Capurso lifted in her first national meet, the 2013 American Open. She went 2 for 6 and totaled 160kg with an iffy 70kg Power Snatch, and a 90kg Clean & Jerk at 63kg. Yesterday, in her final heavy session before the 2014 American Open, she went 5 for 6 and totaled 182kg with a beautiful 82kg/180# PR Snatch, and an easy 100kg/220# PR Clean & Jerk at 63kg. I have no idea what next weekend will hold, but the 22kg she’s added to her total is a testament to hard work and never letting the fact she’s not “built like a Weightlifter” hold her back.
Nicole Capurso – 82kg Snatch PR and 100kg Clean & Jerk PR (182kg total PR) @ 63kg:
My favorite example of “old man strength”, and hopefully Masters Worlds teammate, Jeb Simmons, lifted at his first ever meet yesterday. He totaled 240kg, including a 110kg/242# Snatch PR at 40 years-old and 94kg BW. His 240kg – remember, it was his first meet – qualified him for Worlds, and is the 6th highest total this year for his age/weight class. Pretty decent first meet.
Jeb Simmons – 110kg/242# Snatch PR:
1) 5X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed
2) 5X1 Clean from blocks (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed
3XME UB Snatches (full squat – from the floor) @ 80% (of max Snatch) – rest 90 sec.
1a) 4X3 Front Squats – work to a 3rm, rest 2:00
1b) 4X5 Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips – rest 2:00
Compare to 121207.
4 rounds for total working time of:
90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)