Saturday 8/31

Wave cycle (heavy):

  • snatch 80% x 1 x 7
  • clean and jerk 80% x 1 x 7
  • back squat 78% x 5 x 5

Congratulations on completing the first wave of the cycle!  The second wave will be almost identical to the first.  Starting this Saturday, you’re going to see a major decrease in the intensity of your program for the coming week.  Please take advantage of this opportunity to recover as much as possible.  Get lots of sleep.  Eat lots of food.  Don’t do any met-cons.

Beginner cycle:

  • clean and jerk 75% x 2 x 2, 80% x 1 x 3, 85% x 1 x 2
  • front squat – heavy single for the day, 85% of that x 2 x 2
  • weighted pull ups 3 x 5
    (compare to 1/25/13)

MONDAY*! Our 1 year birthday (and Labor Day) party (Facebook invite)
Where: Jenni’s house, 1603 E. Market St.
When: Sept. 2 (Labor Day), 1-4pm.
What to bring: anything you want to eat/drink (we’ll fire up the grill!). Potluck style encouraged.
Why: we’ve been helping you fill our your pants for a year now! Come celebrate!

*There is no C’ville Strength class on Monday. However, the gym is open for one hour that day from 12-1pm if you want to come in and lift on your own.

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