Saturday, November 16
November 15, 2013
Monday, November 18
November 17, 2013


2 x 5 Push-Ups + 10 Lunge & Twist + 5 Pause Squats + 10 Arm Circles/direction + 5 Jump Squats

Prep Sets
3 x 2 Hang Power Clean + 2 Dip-Pause-Power Jerk

Work Sets


4 x 2 Power Clean + 1 Power Jerk + 1 Split Jerk;
3 x 1 Power Clean + 1 Power Jerk (at last weight used during previous sets)


4 x 2 Power Clean + 1 Power Jerk + 1 Split Jerk (up to 85% of max)
3 x 1 Power Clean + 1 Split Jerk (at 10% less than heaviest effort of the day)

Partner Met-Con
12 rounds of 4 Single-Arm DB Push Press/side + 6 Plank-to-Squat + 8 DB Russian Twist
Wt Options: M=1/4BW; W=1/6
– Partner 1 completes 4/4-6-8, then Partner 2 completes 4/4-6-8 = 1 round


  1. Katie says:

    It was awesome to do some moderately heavy C&Js after having taken some time off. I really enjoyed working with Melissa — we are two out of FOUR alumnae from Smith College who are part of CDFC! Smithies rule!

    Chris gave me a really helpful correction — when I was pushing my hips back to set up for the clean, I was also bringing my shoulders a little in front of the bar. This was causing the bar to bounce off my leg and away from me instead of staying close….which I felt, but wasn’t sure what was wrong. So, I focused on pushing the bar down my thighs as I set up, and making sure my shoulders weren’t in front of the bar — and lo and behold, the bar stayed closer to me!! Amazing how Chris knows what he’s talking about….every once in a while….

    This was a brutal metcon! Due to my sensitive lower back I did 4 DB cleans + 4 DB PP each side, then 12 hanging knee raises each round. 12 x 12 = 144. Yeah. Thanks Chris. My abs are just a tad sore today. Melissa and I finished in 19:52 — go us!!