Last week Sean Brown lifted for Ireland in the European U23 Championships. Our own “Big Event Assistant Head Coach” (CFG, and National WL meets) Colm O’Reilly, has been coaching Sean since January. The 270kg meet PR Sean hit last week at Euro U23s meant that Sean’s total has increased 45kg since he began working with Colm.
I wanted to say a big congrats to both Sean and Colm, and can’t wait to see what the next year has in store for the young Irishman.
117kg/257# PR Snatch @ 85kg:
153kg/337# PR Clean & Jerk @ 85kg:
1) 5X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed
2) 5X1 Clean from blocks (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed
3XME UB Snatches (full squat – from the floor) @ 80% (of max Snatch) – rest 90 sec.
1a) 4X3 Front Squats – work to a 3rm, rest 2:00
1b) 4X5 Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips – rest 2:00
Alternating EMOM for 20:00-
Even: 12 6″ Target Burpees
Odd: 15 Wall Balls 20/14#