C’ville Strength Workout: Saturday 5/11

Week 3 of the POWER cycle begins today!

  • Klokov complex (clean pull + [power] clean + pause front squat + push press + jerk) @85-90% of max PUSH PRESS x1 x4
  • back squat @70% x5 x5 (2-sec pause at the bottom on first rep of every set)
  • 3 x12: Russian twists (45#/35#); band pull-aparts

**DELOAD WEEK**
This week marks the start of a short de-load in anticipation of higher intensity programming starting next week.  If you’re planning to do Crossfit workouts in addition to the Strength workouts, consider cutting volume and/or intensity by 50%.

Also… polling interest here (trying to get a potential headcount):

If Phil Sabatini (my current coach, who is the S&C coach at VMI right now) were to lead a 1-day Oly seminar in Charlottesville for only $25 (clean & jerk in the morning, lunch break, then snatch), would you go? 
 
Little bit about Phil… http://www.eastcoastgold.org/aboutus/philsabatini.phpPlease respond ‘yes’ if so, and possibly what month/weekend you absolutely could not go. He’s got a wealth of experience and knowledge to share, so let’s help him out! Plus, $20 is really a steal…see the flyer: Sabatini Strength Seminar

5 thoughts on “C’ville Strength Workout: Saturday 5/11

  1. Every time I watch that Klokov video I freak out. 205 kilos?! Pause squat and pause jerk?! Wow.

    1. the best part? That”s what he SNATCHES.

  2. complex- 60kg
    BS- 70kg
    45lb KB and blue band

  3. Complex:85kg
    Bs:105kg

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