RCT Weightlifting

RCT Weightlifting RCT weightlifting club is an Olympic weightlifting club based in the Rhondda for people of all ages

Saturday 23rd October!!!All timings will be confirmed but just so you can make arrangements we will be looking at an 8am...
21/10/2021

Saturday 23rd October!!!
All timings will be confirmed but just so you can make arrangements we will be looking at an 8am start and doing a “hopper style” workout. We will put numbers in a hopper and take turns to pull out a number or workout and that’s what we will be doing. We will aim to finish the workouts around 2pm then stay for a few beers and possibly order some pizzas! (Now I got your attention) 😂

We Will be raising money for Sands which is a charity that provides bereavement support to any families affected by the death of babies and still borns. (More information on this to be posted soon).

We are also raising money so that we apply for funding from Sports Wales that will go to creating showers and changing rooms at the gym.

There will be a £20 entry fee for the WODATHON to which £10 will go towards Sands and the other £10 will go towards raising money for showers. This will be paid into the Crowdfunder page and then be transferred to Sands.

There will be a raffle on the day so if anyone has anything that we can use as prizes please let me know as soon as possible so we can get everything together.

Link to donate:

https://www.crowdfunder.co.uk/improving-rct-weightlifting

14/12/2020

TEST WEEK!

For this week’s weightlifting session. Will be running a mock weightlifting competition.

You will have time to warm up and build to working weight for sn**ch/clean and jerk.

Then as in a weightlifting competition. The bar will be loaded to your choice of weight. Then you have 3 attempts to make a successful lift. You will (hopefully) record at least one sn**ch and one Clean+jerk. This will give you your weightlifting total.

Don’t put too much pressure on yourself. This is just a week to see where you are with your weightlifting giving us a total. We can use this to plan effectively for the next 12 weeks.

The way the class will work. You will have roughly 20/25 mins to warm up and establish what weight you want to start at. We will dedicate one platform that everyone will lift their scored lifts from. Each lifter will go in turn depending on what your choice of weight is. We will start with the Sn**ch then clean and jerk. Once you have completed your three attempts at sn**ch then start warming up ready for the clean and jerk.

They way I would plan my lifts for each movement. First lift is something you know you can lift at least 9 times out of 10. Roughly 90% of your 1rm. Is successful then second attempt go for pretty much your 1rm. If all goes to plan and feel good then 3rd lift go for broke and go for a pb.

See you tomorrow at 19:30 🏋️‍♂️🏋️🏋️‍♀️

08/12/2020

On tonight’s class at RCT weightlifting.

Week 11.

Deload ready for test week next week.

0-30 mins.

Warm up. Spending extra time on specific mobility, positions and movements.

30-55 mins. Free lifting. Catch up on any missed weeks. Nothing heavier than 50% keep it light and snappy ready for test week on week 12.

01/12/2020

On for tonight’s weightlifting class.

Week 10 Sn**ch work.

0-15 mins warm up, mobility and barbell drills.

15 - 40 mins

Practice in your own time a complex of

1 high hang sn**ch
1 low hang sn**ch
1 full sn**ch.

Keep it light and perfect each movement. Build on from the complex from two weeks ago.

40-55 mins

Choice of

10 singles over head squat

Or

10 x 2 sn**ch grip deadlifts

Or

Build to a heavy sn**ch.

24/11/2020

On tonight class.

RCT Weightlifting week 9.

Split Jerks & strength work.

0-15 mins warm up + barbell drills.

15-40 mins

3 sets of

1 high hang clean 3 strict press

Into 3 sets of

1 high hang clean 3 push press

Into 3 sets of

1 high hang clean 3 push jerk

Into 3 sets of

1 high hang clean 3 split jerk

40-55 mins

Choice of

Split jerk singles from the rack.

Or

Heavy front squat singles.

17/11/2020

On tonight at RCT weightlifting

Week 8 Sn**ch specific work

Something different this week. The aim of this session is to adress each lifters technical break downs in performing a full sn**ch.

0-15 minutes warm up, Drill work

15-40 minutes

Sn**ch specific technical work. Main aim for this week. Is to consistently catch the bar at the zero gravity point. (not catching the bar high and riding it down) also to take the arm rip/pull out of the lift. Perfect for people who struggle with the bottom catch position and to achieve a nice float from the leg drive.

40-55 mins. Over head squat, heave sn**ch balance, drop sn**ch balance work.

A nice light session. Concentrating on speed and efficiency in the lift.

10/11/2020

On tonights class at RCT Weightlifting.

Week 7 Clean and Jerk.

0-15 minutes warm up and barbell drills.

15-40 minutes, Work through a complex of

1 x full clean and jerk, 3s pause at the knee and 3s pause in the dip position before the split jerk.

Pauses are great to build strength in the weak positions of your lift. Also to correct any positional issues and get the body used to moving the same way every lift.

40-55 minutes.

Choice of

build to a heavy front squat double

Or

Defecit clean grip deadlifts. Build to a heavy double.

19/10/2020

LOCKDOWN!

Weightlifting still on for this week!

As were exactly half way through the 12 week program. This week will be an open lifting . Can either test your weightlifting total or just work on technique breakdowns/weaknesses. Once we have more information when lockdown ends can resume from week 7 of the programme. See you tomorrow 19:30 👍🏻

13/10/2020

The session for tonight’s weightlifting class.

Week 6. (Power and positional strength)

0-15 mins Warm up.

15-40 mins complete

3x10 empty barbell jump squats

10x2 speed squats (build weight every set)

Slow decent, fast drive out of the bottom.

40-55 mins complete

10 x 2 Clean grip deficit deadlifts with 3 seconds pause at the knee.

55-60 cool down/stretch.

06/10/2020

Tonight’s weightlifting

RCT Weightlifting week 5

Sn**ch

0-15 mins warm up

Into build to a heavy (not a 1rm) complex of

1 Sn**ch grip deadlift*
1 full Sn**ch
1 OHS

*Sn**ch grip deadlift. Lift the bar in your Sn**ch grip with a smooth tempo, stop just at the point where you would jump and catch. Lower the bar to the floor(don’t drop it). Aim to keep arms relaxed, shoulders back and arms long as possible with your chest nice and proud/facing forwards.

15-40 mins

5 mins to adjust weight and practice.

Emom 10.

1 muscle sn**ch
1 hip sn**ch
1 sn**ch balance.

(Nice and light to keep it fast and explosive)

40-55mins

55-60 cool down

28/09/2020

RCT Weightlifting week 4

Clean and Jerk

0-15 mins warm up

Into build to a heavy (not a 1rm) complex of

1 clean grip deadlift*
1 full clean
1 front squat
1 spilt jerk

*clean grip deadlift. Lift the bar in your clean grip with a smooth tempo, stop just at the point where you would jump and catch. Lower the bar to the floor(don’t drop it). Aim to keep arms loose, shoulders inline with the bar and chest nice and proud/facing forwards.

15-40 mins

Into

(5 mins to alter weight)

10 min Emom of

1 clean (2 sec pause in the catch)
1 split jerk ( 2 sec pause in the dip)

40-55mins

55-60 cool down

Address

Unit 43 Gelli Industrial Estate
Rhondda
CF417UW

Opening Hours

7am - 5pm
7:30pm - 8:30pm

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