Wednesday 9/18

Wave cycle (heavy):

  • snatch – max
  • clean and jerk – max
  • back squat – max

Today’s max session is for PRs.  You are cleared to make three or even four attempts at a PR weight, provided that you have a good chance of making it.  If you’re still feeling beat up from the past week, do not max today and follow the beginner cycle — you will have a chance to do a make-up max session again this weekend.

Beginner cycle:

  • 3 position snatch 60-65% x 3
  • hang clean high-pull 70% x 3 x 4
  • front squat 60% x 5 x 5
  • 3 sets of hanging windshield-wipers, to near failure

ANNOUNCEMENTS: 
1. Please fill out the gym survey so we can provide you with the best service possible. Yes, this also applies to Strength Only members. Help us help you!

2. OLY MEET! Sign up here for the Old Dominion Classic, a USAW sanctioned weightlifting meet at Crossfit RVA on (Sunday) November 10! It is a fabulous opportunity to test your lifts on the platform in a fun and friendly environment. No, you don’t have to wear a singlet, but wearing one *will* make you lift better (scientific fact). Are you good enough to compete? No doubt about it. Let’s go in force and show them what C’ville Strength is about.

Yes, you ought to compete. Yes, we will guide you through each step of the way. All you have to do is (sign up,) show up and lift.

7 thoughts on “Wednesday 9/18

  1. Lifters — please please please post your loads and comments to the website. This is the best way for us, your coaches, to keep track of how you’re doing with our programming.

  2. Snatch: up to 111# (PR tie). Very ugly, didn’t try heavier. Up to 106# was decent technique.
    C&J: up to 145# (PR tie). Power clean. Failed twice at 150# because not dropping under, bar high enough.

    No individual PRs, but… total PR!

    BS: failed at 199# (PR is 201#) and called it because toast.

  3. Snatch: 80 (86%) – 85 (91%, miss X3)
    Clean & Jerk: 105 – 110 (1 miss clean, 1 miss jerk)
    Total – 185 (vs. 189 on 9/12/13 and 193 on 8/28/13)

    Felt terrible, gutted through the day. Bodyweight = 69.4kg, looks like I might not need to cut weight.

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