Wednesday, September 8, 2010

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!


Boris Terzic said...

Sweet! Congrats on cert!

Howie Brewer said...

Thanks Boris. Hope all is well!