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C’ville Strength Workout: Wednesday 12/5
Teach me how to jerk. snatch balance (heavy single) 2-position clean (bottom-up) x6 (AHAP with good form) GMs 5×3 (medium) front/back lever skill work and progressions
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C’ville Strength Workout: Wednesday 1/2/13
It’s 2013. Are you ready? snatch — work up to a heavy single (for the day), 75% (of HS) x 1 x 3 back squat — work up to a heavy single (for the day), 80% (of HS) x 3 x 3 tabata weighted planks...
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C’ville Strength Workout: Sunday 1/6
power snatch — 60% (of snatch) x 3 x 5 power clean & power jerk — 60% (of C&J) x 2 x 5 Good Mornings (straight knee, straight feet) 5 x 5, light Notes: these triples and doubles are not...
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C’ville Strength Workout: Saturday 1/19
Ready to snatch Clean — 80% x 2 x 2, 85% x 1 x 3, 90% x 1 x 2 (rest at least 2 minutes between sets) Front Squat + Jerk — work up to a heavy single (for the day) pull-ups — 5 sets to failure dips — 5...
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C’ville Strength Workout: Wednesday 1/23
“If you want a strong body, you must train it to be the servant of your mind through effort and perspiration.” –Virtue (speaking to Herakles in Xenophon’s Memorabilia) 3-position snatch (top down) —...
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C’ville Strength Workout: Wednesday 1/30
Lidia Valentin (-75kg, Spain), 140kg Clean & Jerk Clean & Jerk — 82% x 1 x 2, 85% x 1 x 2, 87% x 1, 90% x 1 (increase weight on final rep if feeling good) Front Squat — 75% x 2, 80% x 2, 85% x...
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C’ville Strength: Summer Cycle (the 3Ps)
Summer 2013 @C’ville Strength: Power, Precision, and Performance It is good for you all to be pulling heavy attempts (not necessarily maxing, mind) once a week, and that day is Wednesday. In addition...
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C’ville Strength Workout: Wednesday 5/1
**you only have 1.5 hours to complete all of the following. Try to arrive to class early to ensure adequate warm-up.** Weightlifting is an extremely frustrating sport, full of obstacles and seeming set...
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C’ville Strength Workout: Saturday 5/4
Week 2 of the 4-week POWER cycle starts today. Every day’s a good day when you squat! hang power clean @80% x4 x5 (% of max power clean) back squat @80% x4 x6 tabata weighted plank holds (suggested...
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C’ville Strength Workout: Saturday 5/18
Final week of the first 4-week summer cycle starts today! hang power clean @85% x3 x5 (% of power clean) back squat @85% x4 x6 DB Sotts Press each arm x2 x10 (light) (OR, if mobility allows, do barbell...
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