Wednesday Workout: Back Squat, Row/PC

STRENGTH

Back Squat, 2.2.2 x 4 sets

These are cluster sets – Rest 15 seconds between the sets of 2, and up to 3 minutes between sets (i.e. do 2 reps, rack the bar and rest 15 seconds, for 3 total times each set).  No tempo, but you should not be nearing failure any set (Start moderate and build as you’re able).  PAY ATTENTION when you are re-racking the barbell, and take your time warming up to your working sets.

WOD

Level 1

AMRAP 6:

• Row for Max Calories*

At the start and every minute thereafter: 7 Russian Kettlebell Swings AHAP

Level 2

AMRAP 6:

• Row for Max Calories*

At the start and every minute thereafter: 5 Unbroken Hang Power Cleans (155/105)

ANNOUNCEMENTS

• BEST OF C-VILLE!  We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!