Decaf Espresso

Warm-up: (1) row 500m (1:47)
(2) Burgener warm-up

Training: (1) Power Snatch & 3 Overhead Squats, 40, 50, 60, 65, 70

(2) Snatch Shrug, triples, 74, 84, 84

(3) Stiff Legged Deadlift, fives, 84, 90, 93

Power Snatch & 3 Overhead Squats, 70
Ties my PR set on Birthday Challenge with a HUGE improvement in form


Snatch Shrug, triples, 84
Getting better at these, but I really need work on my 3rd pull

Notes: Last session before the competition. Luckily, the "random" programming was a lower volume this week. 70k is the most I have ever Snatched!! I have no idea how much I'm going to lift in the competition. I don't think it will be much more because my technique with heavy weights is very poor. I tend to "press out" heavy weights, which is a foul in competition.

The stiff-legged deadlifts felt better this week. My body is learning how to do the exercise, and I can start to increase the kilos. I do them nice and slow with perfect form, almost like a bodybuilder. I can touch the weights to the ground for the first time since my hamstrings have less tension. I attribute that to working out less and stretching more.