C’ville Strength Workout: Wednesday 12/12

[youtube http://www.youtube.com/watch?v=eHmeAcgIC_Y&w=560&h=315%5D

“My name is Jirka, and I Jirka lotta weight.”

  • front squat (90%) x1x3
  • clean & jerk (75%) x1x6
  • 3 rounds: tricep band pull-downs x10-15, unanchored sit-ups x15

On Sunday (or Monday, if you can’t make Sunday) you will max both your snatch and clean & jerk in a single session. The programming this week is intentionally low volume and intensity as we de-load in preparation for the weekend’s Oly Total. If you do CrossFit workouts this week, please do half as many workouts as you would normally do, or cut the volume of those workouts by about 40-50 percent.  This is absolutely necessary for your central nervous system to be adequately recovered to go for PRs this weekend.

3 thoughts on “C’ville Strength Workout: Wednesday 12/12

  1. People, post your loads!

    Also, read this awesome article (it’s like I could have written it myself) http://www.weightliftingacademy.com/2012/12/12/hesitation-is-failure/

  2. Front squated what tate did, but he hasn’t posted and I can’t remember things in kgs.

    Up to 195#s c&j, fails at 205#s (not de-loading, just wandering around)

    1. not driving that front foot forward on the jerk, just wandering around…

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