Tuesday Workout: Strength Work and Extra Credit Conditioning



A1. Power Clean 5 x 3 sets, rest 1-2 minutes

A2. DB Split Squat (back foot elevated 6-8″ only) 8/leg x 3 sets, 3010 Tempo; rest 1-2 minutes

A3. Strict Toe to Bar, 10-15 x 3 sets, rest 1-2 minutes

*Note: A1, A2, and A3 are supersets.  Do a set of A1, rest 1-2 minutes, do a set of A2 and rest 1-2 minutes, and then a set of A3. Push the weight but make sure you are able to maintain tempo.  Share equipment if necessary.


Row 500m, rest exactly 90 seconds, Row 500m.  Record 500m times.

NOTES:  If you did “Murph” yesterday, feel free to skip the rowing and spend some time doing mobility work instead. Or take today as a rest day.


SuperFit Charlottesville, June 14

SuperFit Games is coming back to Charlottesville on June 14!  Did you know that the very first SuperFit Games was held at our old facility right here in Charlottesville back in early 2010?  SuperFit has grown to be a nation-wide competition platform, but it’s returning to its roots here in Charlottesville!  If you competed in the open you are more than ready for it, and here’s your chance to compete at home!  There is an RX and a Novice (scaled) Division.  We also need judges and volunteers for the event, and you can sign up to do that at the same registration link.  Please visit the SuperFit Charlottesville page for more information and details on how to register!

Did you see the Post on Schedule Changes and Skill Clinics?  Check it out

4 Comments on “Tuesday Workout: Strength Work and Extra Credit Conditioning

  1. PC: 55#, focused on form
    SS: bodyweight
    knees to “elbows”….didn’t really touch elbows…10/set

    deloading this week

  2. PC: 115,125,135
    SS: 30# each hand
    T2B: 15

    Rows: 1:57.8, 1:58.3

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