C’ville Strength Workout: Wednesday 1/16

[youtube http://www.youtube.com/watch?v=bhRmwJwK-Bk&w=420&h=315%5D

  • Power Snatch — 70% x 2 x 3, 75% x 1 x 4 (% of snatch)
  • Power Clean & Power Jerk — 70% x 2 x 2, 75% x 1 x 3 (% of C&J)
  • Back Squat — 3 x 5 (light — controlled eccentric, explosive concentric)
  • Russian Twists — 3 x 20 (45/35# KB)
  • Band Pull-Aparts — 3 x 10

6 thoughts on “C’ville Strength Workout: Wednesday 1/16

  1. Power Snatch: 55 2×3, 60 1×4
    Power Clean & Power Jerk 70 2×2, 75 1×3
    Back squat: 60, went really slow and kept tension + knees out

  2. PS: 51 2×3,56 1×4
    PJ: 63 2×2, 63 1×3 (did not add weight – tired)
    BS: 70 3×5
    Ate two chocolate cookies on the way home.

  3. Power snatch: 40kg 2×3, 50 kg 1×4
    Power clean and power Jerk: 60 kg 2×2, 67 kg 1×3 (PR)
    Back Squat 80kg 3×5

  4. Power snatch: 40kg 2×3, 50 1×4
    Power Clean and Jerk: 40kg 2×2, 50kg 1×3
    BS: 50kg x 1 set, 60 kg x 2 sets
    45 lbs Kb for Russian Twists
    Red Band for Pull aparts

  5. PS: Worked up to 80#
    PCJ: Same as PS
    BS: 40 kg
    35# Russian twists
    Red band

  6. PS:65kg and 70kg
    PC&J: 80kg and 90kg
    +2# for using the wrong bar and one of the 20kg plates was a 45#
    BS:90kg

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