People have been asking about when my next competition is, so heres the details:
2009 A & R Memorial Weightlifting Championships
(A Qualifying Event for BC Team Selection to Western Canadian’s)
Glenwood Sports Centre – 4480 Vimy Road, Port Alberni, BC
January 31, 2009
SCHEDULE
Session #1 56 – 77kg Men Weigh-In @ 8:00 am Competition @ 10:00 am ________________________________________
Session #2 48 – +75kg Women Weigh-In @ 10:30 am Competition @ 12:30 pm
________________________________________
Session #3 85 – +105kg Men Weigh-In @ 1:00 pm Competition @ 3:00 pm
I’ll be heading over Friday afternoon with Dan, his wife and his Daughter (his daughter is so CUTE. She came to olifting on wednesday and was mimicing everything I would do). So I’ll be competing at 12;30, Josh is competing at 3pm (I think he’s planning on taking the fairy over sat morning).
Should be a good weekend. Trainings been going really well. Expecting to open 20kgs higher than I did last year. People are always interested in my training programs so here is whats planned for next week:
Monday
Snatch 58kg 1rep*3 sets
Jerk from stand 80kgs 1 rep *3 sets
Back Squat- 105kgs 3 reps *3
Snatch Pull – 65kgs 3 reps *3
Tuesday
Clean and Jerk 75kgs 1 rep *3 sets
Power snatch from Hang 50kgs 1 rep*3 sets
Clean Pull 85kgs 3 reps *3
Partial Jerk 85kgs 3 reps *3
Wednesday
Power snatch 50kgs 1 rep *3sets
Power Clean and Push Jerk 68kgs 1 clean +2 Jerks *3 sets
Front Squat 90kgs 3 sets of 3
Snatch pull 65kgs 3 sets of 3
Friday
Snatch 60kgs 1 rep *3 then 62, 64, 65…
Clean and Jerk 78kgs 1 rep *3 then 80, 82, 84…(a bit of wishful thinking)
Clean deadlift 90kgs 3 *3
Saturday
drop snatch 50kgs 3 sets of 3
Partial Jerk 85kgs 3 sets of 3
Back squat 105kgs 3 sets of 3
Snatch deadlift 70kgs 3 sets of 3
and then in addition to that each day there will be skill assistance exerises like plyo bench jumps or Clean grip overhead squats and then strength building exercises such as: Snatch Grip bench press, Snatch grip shoulder press, Split Shoulder press
And either Benk Knee Jumping Good Mornings or Weighted back extensions along with a whole lot of core stuff (russian tiwists, ring plank rotations, overhead abmat situps, rolling medball situps…) every day.
And thats what I have instore for me next week!
