C’ville Strength Workout: Wednesday 5/1

**you only have 1.5 hours to complete all of the following. Try to arrive to class early to ensure adequate warm-up.**

[youtube http://www.youtube.com/watch?v=Hljm5_MZgrw&w=560&h=315%5D

Weightlifting is an extremely frustrating sport, full of obstacles and seeming set backs. But that feeling when you do come back and nail a good lift or hit a PR is so much sweeter because of the hard work you put in to get there.

  • snatch @75% x2, 80% x2, 85% x1 x2, 90% x1
  • clean & jerk @75% x2, 80% x2, 85% x1 x2, 90% x1
  • front squat 1-1-1

Now that you’ve lifted all that weight, it’s important to recover well. Recovery starts with food — mainly lots of good fat and proper protein intake (and omegas and ZMA and whirlpools don’t hurt, either). What kind of protein? Ask the Brofessor:

[youtube http://www.youtube.com/watch?v=RBc9wZkto1I&w=560&h=315%5D

7 thoughts on “C’ville Strength Workout: Wednesday 5/1

  1. Snatch: 60, 64, 68, 72
    Clean and Jerk: 75, 80, 85, 90
    Front Squat: 105, 111(miss, lost focus/let air out of my core), 105

    A few days rest did me wonders, this session felt amazing. Missing you all in C’ville!

  2. Snatch: 40, 45, 47, 50. 50 kg felt good, so I attempted 55 kg and got a PR.
    Clean and Jerk: 60 kg, 65 kg, 70 kg, 75 kg
    Front Squat: 80 kg, 85 kg (miss), 80 kg (miss)

    1. way to use that mojo!

  3. Snatch 85
    C and j 107
    Front squat 130-135pr-130

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