C’ville Strength Workout: MAX WEEKEND 4/6-4/7

USA Weightlifting University Nationals is happening this weekend (Friday-Sunday) at ETSU. Watch the livestream right on your computer!

Ideal Technical Proficiency
Ideal Technical Proficiency
  • MAX Snatch
  • MAX Clean & Jerk
  • MAX Back Squat

This weekend you are, either Saturday or Sunday, completing an Oly Total as well as a max back squat. That is a lot of heavy lifting to complete in only 1.5 hours, so come prepared. Please arrive a few minutes early to warm-up and mobilize so you can grab a bar and get started right at noon.

You are maxing, not chasing weight, so have realistic numbers in mind you’d like to hit, and plan out your attempts. Hitting 90-95% of your established 1RMs for all 3 lifts is a good day. Hitting 100% is a very good day. Getting even 1 PR, even if it’s by 1kg, is an excellent day. Come with a (written) plan.

In order to best maximize your time, minimize your warm-up. 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 back 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 😉

14 thoughts on “C’ville Strength Workout: MAX WEEKEND 4/6-4/7

  1. Snatch: 75 kg
    Clean & Jerk: 95 kg

    Looking forward to a 180 kg Total in the future! Best of luck everybody!

  2. High-bar back squat: 100kg, PR by a couple kg. And it was a max 🙂

  3. Snatch: Got 40kg overhead but failed behind
    C&J: 52kg (PR!)
    BS: 85kg (PR!)

  4. That was a doozy. Maxes are a little terrifying and make my brain tired…
    Thanks for all the encouragement and great coaching, Jenny!

  5. Snatch: 45kg PR!!!
    C&J: 53kg (hit previous PR)
    Back Squat: 67kg PR!!!

  6. Snatch: 75kg
    C&J: 90 kg (PR) failed at 100, convinced I could have done it if I clean up my form
    BS: 158kg (PR)

    1. convinced you could have done it had you not jumped straight to 100 from 90…. and also clean up your first pull

  7. Great job, everyone! Here’s a little recap: http://youtu.be/oCARDB6GLjw Enjoy!

  8. Snatch: 75kg, getting a bit stuck/in my head going any heavier…I think I need a technique reboot
    C&J: 95, missed 100 twice, but it’s close…

    No BS 🙁

  9. Still having trouble maxing out my snatch.. but:
    C&J: 30.5 (pr)
    BS: 47 (pr)

    My dream one day is to get past these little girl weights.. one day.. 🙂

  10. Snatch: 53kg, failed at 55 kg.
    Clean and Jerk: 75 kg, attempted 77 kg missed the jerk.
    Back Squat: 95 kg, failed at 100 kg.

  11. Snatch:80 failed 85 twice
    C&J: 105kg
    Squat: 155kg pr

  12. woooo!!! You guys rock!!!

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