We will allow people who missed yesterday to do their Total during Open Gym hours on Thursday.




Dynamic Effort Back Squat 2r x 10s @ 55%
RDL  6-8r x 5s


20-15-10reps of each for time…
Fat Bar Power Clean (95-135/65-85)
Front Rack Walking Lunge (10 burpees every time you drop the bar on an incomplete set)

Wilmington Weightlifting Club

Clean & Jerk – 75% x 1 x 3, 80% x 1 x 2
Snatch – 70% (of snatch) x 2 x 2, 75% x 2 x 2, 80% x 2 x 1
3 Rounds…
20 KB swings
10 pull-ups
400m Run


4 thoughts on “10/1/2013

  1. t. says:

    Yes… so many new PRs, and we were only setting a baseline. We had a couple of guys pull over 400 for the first time and a few ladies hit 300. I can’t wait to see everyone’s strength base develop over the next few weeks.

  2. Jen S says:

    DAMN! I continue to be awed and inspired by all of you!!! Incredible work on some heavy lifts! BE PROUD! 🙂

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