Saturday 11/16

Today marks the beginning of a short 3-week cycle dedicated to the FRONT SQUAT (or maybe I should say it’s dedicated to developing a stronger back?). This cycle will involve quite a bit of squatting as well as a continued focus on position and technique on the classic lifts (snatch, clean & jerk), especially speed through the middle.

As you will be finding yourself in the bottom of a squat quite a bit, I encourage you to take your hip mobility seriously. If you can only make 3 of the 4 sessions per week, plan to skip either Saturday’s or Sunday’s programming (if you skip Saturday, still work in the front squats after Sunday’s jerks).

But first, let’s start things off with heavy singles Saturday:

  • snatch: Weightroom Warrior rules*
  • clean & jerk: Weightroom Warrior rules*
  • 1 ¼ front squat @65% x4x4

Compare to July 10, 2013
*Weight Room Warrior Rules:
-You get a total of 9 attempts between 75-90%.
-Your first attempt is at 75% of your 1RM.
If you make it, you get to add weight. Your jumps are up to you.
-The goal is to have at least your last 3 lifts be at 90%.
-Now, IF YOU MISS, you must return to 75%!!! This miss counts as one of your 9 lifts.
-Example: say your 1RM is 100kg. Your first attempt is then 75kg. You cannot go above 90kg. Your 9 attempts might look like this: 75, 80, 85, 90, 90(x), 75, 85, 90, 90. Your score is a total of 3 made lifts at 90%.
-the lifter with most successful lifts at 90% wins. Prize TBD — you must post your loads to be considered for the prize!

12 thoughts on “Saturday 11/16

  1. snatch: 29, 29, 31, 32, 32, 33, 35, 35, 35 kg (3 @ 90%)
    c&j: 37.5, 39, 39, 40, 43.5, 45, 45, 45, 45 kg (4 @ 90%)
    1 1/4 FS: 40kg

  2. Not a Weightroom Warrior yet. Posting for reference next time it comes around:

    Snatch: Technique work – Triples at 30
    Clean: Technique work – Triples up to 50
    Front Squat: 3X3 at 70
    1-1/4 FS – 2X3 at 50

  3. Not a Weightroom Warrior yet. Posting workout for future reference next time this comes around.

    Snatch: Techinique work – Triples at 30
    Clean: Techinique work – Triples up to 50
    Front Squat: 3X3 at 70
    1-1/4 F.S.: 2X3 at 50

  4. Pingback: Saturday 11/23 | Charlottesville Strength

  5. Pingback: Saturday 11/30 | Charlottesville Strength

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