- work up quickly to a max muscle clean
- power clean (at muscle clean weight) 8×2
- behind-the-neck tall jerk (heavy single)
- front squat 5×5 (light/medium)
- partner prone hamstring curls (3 max sets to failure)
C’ville Strength Workout: Wednesday 10/24
Charlottesville's most experienced functional fitness and weightlifting center.
muscle clean up to 75 kg
power cleans at 75 kg
tall btn jerk up to 55 kg
pistol work up to +35 lb kb x 5 per leg
GHD hip/back ext x 8
Muscle Clean up to 60 kg + 10 lbs
Power Cleans at 60 kg + 10 lbs
tall btn jerk up to 50 kg
Front Squat 50 kg + 20 lbs
MC: 85#
PC: 85#
Jerk drops: 40#
FS: 101#x2, 89#x3 – weird hip pain
Muscle clean up to 75 kg (tiniest bit knee bend)
power cleans 75kg
tall btn jerk 40
Front squat 50,60, 70, 70, 70
Muscle Clean: 70lbs
Practice muscle and power cleans with 65lbs
Behind the head shoulder press: 47lbs (1 or 3 reps, can’t remember)
Front squat: 65lbs
Muscle clean: 126#
Power cleans: 126#
BTN Jerk: 55#
Front squats: 5@115#, 5@105#, then squat “therapy” with Forney