The Day After USAW

What a great weekend this was attending the USA Weightlifting Level 1 Coach's Certification. Our instructor was top notch. I learned lots and am now eager to start putting it into action. I put together this week's training schedule already for a Mon-Wed-Fri routine. Check out today's...


Warmup - all lifts 10 reps with the empty Olympic bar:
Clean from the knees
Clean
Snatch from the knees
Press behind the neck
Back Squat
Back Squat with Press behind the neck
Good Morning
Good Morning with Press behind the neck

Onto the workout:

Snatch: 65/3, 75/3, 85/3, 95/3

Press Behind the Neck: 65/5, 85/5, 95/3

Front Squat: 95/2, 115/1, 135/1, 155/1

Pistols: 5/5, 5/5

Raised Pike Pushup: 5, 5, 5


This was a GOOD workout. If persperation is any gauge, it was just as intense as one of my kettlebell workouts. Good stuff!