I will be gone from Monday through Wednesday this week, but hope to catch up with everyone by Thursday or Friday. Weightlifting practice resumes this Saturday at 10 am. Anyone wishing to compete in the Blue Ridge Open on May 22nd, please contact me or Jason Davidson (http://www.raleighweightliftingclub.org) to work on your lifts.

Those of you looking to lose bodyfat, include a 30-45 minute medium intensity steady state cardio session 3-5 times per week at least 4 hours before or after your workout. This can be a bike ride, fast walk, jog, treadmill at an incline, etc.

Monday, April 12th

Linear Strength:
Back Squat 3 sets of 10 (use 65-75% of 1RM)
Push press 5 sets of 3 (use 1RM of overhead press)
Optional: Power snatches 8 sets of doubles, include warm-up sets, and work up to a max weight by the fourth set.

Circuit training:
Goblet squat 10-15 reps
Dumbbell press 10-15 reps
Sumo deadlift with kettlebell or dumbbell 10-15 reps
3 rounds

Optional Core/Conditioning (if you are doing linear strength, you can substitute this for power snatches):
Kettlebell swings, swing for 30 seconds, rest 30 seconds, 6 rounds
Full contact twists, 3 sets of 15 (use a plate in a corner of the rack to immobilize the end of the bar.)
Hanging knee raises, 10 in front and 5 to each side, 3 rounds

Tuesday, April 13th

Conditioning/Endurance:

Pushup/sprint ladder

After warming up, perform 1 pushup and sprint 40 yards, rest 30 seconds and perform 2 pushups and sprint 40 yards. Repeat until you have completed 8 rounds. Do not rest more than 30 seconds between rounds.

Wednesday, April 14th

Rest Day

Thursday, April 15th

Linear Strength:
Deadlift 3 sets of 10
Pullups, 5×5 (weighted, dead hang, or negatives)

Circuit training:
Weighted step-ups, 15
Pushups, 15
Deadlift, 15
3 rounds

Friday, April 9th

Conditioning/Endurance:

Using a snatch grip on a bar (25-45 lbs), perform 20 overhead walking lunges.
10 situps
3-5 rounds

Saturday, April 10th

Optional, bench press 5×5

Weightlifting Practice, 10 am.