training: monday 4-11-16

5:3oam warm with mobiliy lead the class workout

7am 500 meter row + 10 burpees x 10 rounds = 100 burpees & 5,000 meter row

11am power snatch 3 sets of 2 @ 75%

snatch deadlift 3 sets of 3 @ 110% of best snatch

back squats 3 sets of 5 @ 75%

db shoulder press 3 sets of 10 reps

pull ups 3 sets of 12 to 15 reps

front rack reverse lunges 3sets of 8 right 8 left

I’m competing may 1st at Max’s gym in Oakland, so I have about four weeks to increase my %’s and volume,  my friend and assistant weightlifting coach Erich Gibealt. I normally train in the upper percentages at least three to four sessions a week.  So I’m starting lighter and building up maximum weights at The Nor-Cal Open.

I’m looking forward to this new plan, I’m ready to hit some pr’s in the snatch & clean jerk. current lifts are at snatch 105kg clean and jerk 140kg.

Have a great week of training, have fun and enjoy the process of improvement,  visualize success and creating a positive outcome. Let’s all keep moving forward.





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