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.