Saturday 4/12: OLY TOTAL

Welcome to the final weekend of the Conditioner Cycle! You all have worked hard these past 8 weeks, and it’s time to cash in for your reward: MAXING OUT. You can either do this today or tomorrow, if you’d rather. Or you can spend today focusing on the Olympic lifts and then max your front squat tomorrow.

  • snatch — MAX
  • clean & jerk — MAX
  • front squat — MAX

You will spend the full hour and half going for PRs in your snatch, clean&jerk, and front squat. Be smart about warm-ups and attempts, and then get after it! The goal is to practice the movements and mobilize the joints without fatiguing yourself. The closer you get to your heavier weights, the closer the jumps in weight are (read: smaller increments). The number of repetitions decrease as we increase intensity. Minimize rest to about 2-3 minutes between your heavier attempts. You will need less time to warm-up for the clean and jerk and the front squat, since you will already be quite warm. There is no reason you cannot be done with all three lifts by 1:30pm. Oh, and bring food 😉

Also happening this weekend: C’ville Strength is representing at the 2014 Capital City Open on Sunday, April 13 at Trident Crossfit in Alexandra, VA. Chad, Patrick, honorary member Billy, and Coach Elizabeth are all lifting. They promise they’ll do you proud!


3 thoughts on “Saturday 4/12: OLY TOTAL

  1. Snatch 52 from 20kg plates (PR + 2)
    CJ 65 (PR + 5)
    Front Squat 95 (PR + 10)

    Hit the snatch and CJ PR lifts twice each to prove to myself they were not flukes. Took a run at a 100 front squat but missed. May give that a shot Monday when I am fresher.

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