Rhi Reynolds

It’s currently 3 weeks post Nationals, and I can’t shake the feeling of being on that platform. The old, familiar feeling of unfinished business has been haunting me since I left Utah. It has been making me crazy: I have weightlifting on the mind all damn day. I’m constantly pondering how to get stronger, how to eliminate weaknesses, and what I need to sacrifice to get there. In the grand scheme of things, I have been trying to figure out what’s next.

In terms of specific dates, the American Open is next. I’ll be doing a few small meets along the way, of course. But I don’t just want to go and lift for the sake of lifting. At the American Open this year, I want to be in the A group, and I want a great finish. I’ve been critical in regards to programming to address weaknesses, and now I feel like it’s time to make some serious progress. I’m not content with just being “at” Nationals. Don’t get me wrong, it has been an amazing opportunity to qualify and compete at such events. But I’m not satisfied: I want to actually get on the podium. I want to be in the top 5-10 in my weight class. Eventually, I want to qualify for a World team. And from there, who knows? The sky is the limit.

There are a few things it’s going to take to get there. Obviously, consistently getting stronger and more technical is the number one priority. The new plan: dropping a weight class. Since I typically walk around at 55-56 kilos, I wouldn’t be sacrificing too much (I have some body fat that could go). Furthermore, it would be realistic because I’ve already dropped from 63 to 58 strictly from training the way I have been. That’s without counting macros, without being stringent with my diet. I am now sitting at the bottom of the 58kg weight class and am losing more weight, while getting stronger and leaner. I’m about 7lbs away from 53 as we speak. Ideally, dropping to a 53 would allow me a more competitive position.

Again, what are the steps I need to take to reach these goals? It simply means I have to sacrifice a little more. I need to make sure I tighten up my diet; I’m well hydrated, and get enough sleep. I need to work my ass off and make the most out of every training day. I’ve been fortunate enough to be extremely busy at work, but the downside is that I have minimal time to train and it throws off my sleep schedule. I’ve been making time, however, because I want this more than anything. Every night I watch a World Weightlifting Championship and envision myself on that stage. Work, rest, train, and compete. Simplicity at its finest – just the way I like it.

Training Cycle

Here’s what I have for 4 weeks, if you’re interested in trying something new. I didn’t write the exact sets and reps for each week because I would have to make a bigger template (maybe I’ll do it later). Basically, I start out with higher volume and lower intensity with every exercise. As the month passes, I increase the intensity and drop some of the volume. So far, this has been working very well for me so far. I like to include the upper body strength day because it has truly helped my overhead stability and holding onto bigger weights. I know this is not the norm with Olympic weightlifting, but like I said, it works for me. I’ve experimented with this program for only one week(although the template has been very similar over the last year), and already like how I am feeling with it. As for the power snatch and power clean + OHS + full lift, this has helped me stay consistent with my foot placement while actively pulling under the bar. Try it out, it’s a fun program. And don’t worry; you don’t have to like it!

Monday:

Power snatch + OHS + snatch

Power clean + FS + clean

2 Jerk dips + 2 jerks

3 Snatch deadlift + 3 snatch pull from AK hang position

Back squat – 3×10

Tuesday:

A1)   Strict press

A2)  Chin-up

B1)  Bench press

B2) Bent over row

C) Mini WOD for conditioning (usually made up on the spot)

Thursday:

AK pause snatch + snatch

AK pause clean + clean

Drop snatch

Power jerk

Pause front squat 3×3 – (5 second hold)

Front rack walking lunges

Barbell hip bridge

Saturday:

Max snatch

Max clean and jerk

3 clean deadlift + 3 AK hang clean pull

Back squat – heavy doubles