C’ville Strength Workout: Saturday 10/20

***IMPORTANT NOTE: the 2012 Old Dominion Classic Weightlifting Meet is at CrossFit RVA (900 W. Leigh St, Richmond) on Sunday (10/21) which you will hopefully attend to cheer on Jenni Lopez (lifting at 10am) and Billy McCarthy (lifting at noon)! Spectating is free of charge, but full of entertainment. The Billy bus is leaving from the gym at 7am if you want an early ride, but feel free to drive up separately later to come see singlets and spectacular sport. And after, we’ll eat.***

Dominate the barbell, not the other way around.

  • mobilize your shoulders — emphasize external rotation and rack position
  • snatch @75% 8×2 (1 minute rest between sets)
  • clean & jerk @75% 8×1 (1 minute rest between sets)
  • light prowler sprints 40m x5 (rest 2-3 minutes between sprints)

8 thoughts on “C’ville Strength Workout: Saturday 10/20

  1. First day without the boot!!! So great to come to barbell club and get to join in the lifts again!
    Snatch: 65lbs on the minute
    Clean and Jerk: 75lbs on the minute
    Sprints: 100m x 5 w/50sec rest in between
    Today, I also got my first strict chin-up, which I’ve been working on all summer! Yay for PR’s!

  2. On the minute: Snatch 60kg x2 for 8 min then immediately C&J 70kg x1 for 8 min maybe I should have gone bigger.
    Prowler Sprints 40m x5 weight 90# 140# 90# empty# 90# with lots of rest because of so many people and an awkward location change. I was glad I did not eat too much.

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