My friend Sam Farris, who wrote this little gem a while back, has made the decision to spend this season being a full-time 94kg Weightlifter (after missing Regionals by about five spots for two years in a row). He came to the barbell camp last weekend, and after realizing that real lifters like Jared use their legs to get barbells overhead (as opposed to trying to heave them up there with their lower backs), something clicked. Today he hit a 10# PR of 275#/125kg, with almost no struggle. I think Sam may be the next member of the 300# club.
Sam Farris – 275#/125kg Snatch from blocks:
1) Power Snatch: 4X5 – work to a 5RM, rest as needed
2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed
1a) 3XME UB Muscle-Ups (if less than 8, complete 8 broken) – rest 2:00
1b) 3X15 Reverse Hypers – medium/heavy, rest 2:00
5X400m Run – Rest 2:00 (see pacing note)
Note: Warmup well and all-out effort on first round. Any deviation of +/- :05 incurs a 15 Burpee penalty.