Friday, May 8

announcements

• Save the date: CF Pisgah 14th Anniversary Social - Saturday, June 13, 6-8 pm. Potluck, BYOB, Yard Games, casual hanging out with the Pisgah crew! ALL are welcome. I’ll get some flyers up and a social media post out soon. Feel free to share and invite whomever. Dogs and kids are also welcome.

• Sundays: 31 folks responded to our survey (thanks!), and folks were split almost exactly between weightlifting, functional bodybuilding, and endurance classes, but most agreed with the 9:30 am time slot. So… we’ll try some sort of rotation for these Sundays that will allow for a deeper dive into these areas, be a bit different from our normal CF classes, and see how that goes. Let me know what you think!

  • First up, this Sunday's 9:30 am class will have an Olympic Weightlifting focus with Coach Heather!

rx

For reps:
On a 4:00 clock:
Max snatches (105/155 lb)
4:00 rest
On a 3:00 clock:
Max snatches (125/185 lb)
3:00 rest
On a 2:00 clock:
Max snatches (145/205 lb)

intermediate

For reps:
On a 4:00 clock:
Max snatches (75/115 lb)
4:00 rest
On a 3:00 clock:
Max snatches (95/135 lb)
3:00 rest
On a 2:00 clock:
Max snatches (105/155 lb)

beginner

For reps:
On a 4:00 clock:
Max snatches (15/35 lb)
4:00 rest
On a 3:00 clock:
Max snatches (35/45 lb)
3:00 rest
On a 2:00 clock:
Max hang snatches (45/55 lb)

Skill Work

Pre-workout strength
5 sets:
1 snatch deadlift
1 snatch pull
1 snatch
1 overhead squat
– Each set is a single unbroken complex.
– Build to a heavy set of the complex.