Sunday, May 10

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!

Jerks (Split or Power):

5 reps x 2 sets at 50-60%+

4 reps x 3 sets at 60-70%+

3 reps x 2 sets at 70-80%

– Use a recent one-rep-max to find your percentages. If you don’t have a 1RM, start light and work on form, increasing weight as consistently strong technique allows.

– Take the barbell out of a rack for the jerk.

– Rest as needed between sets.