USAW Coach

As I returned from today's workout I received an email from USA Weightlifting informing me that I am now officially one of their Sports Performance Coaches! Hurray!!

OK, enough celebrating, now let's get down to business. I was out of commission last week as the family and I went away on vacation. No real training there except for running after the kids.

Once I returned, I had a few short kettlebell sessions to get things moving again. The first was a 12 minute Clean & Press set with a 16kg bell for 10 rpm. The next was an 8 minute snatch set with a 20kg bell at 14 rpm. Both of these sets were with multiple hand switches.

Today was the first day back at the gym for some Olympic lifting.

Warmup - my now-standard empty bar warmup

Snatch: 65/5, 85/3, 105/3, 115/1

Press: 65/5, 85/5, 105/5

Front Squat: 95/2, 115/2, 155/1, 175/1

Handstand Pushup: 1 set of 5

Kettlebell Swing: 16kg - 4 minutes (switched hands as needed)

That's it and that's all!