Wednesday 02.09.2026
- Nicole Ascott
- Aug 30
- 2 min read
Upcoming Events and Info Fitness:
On a 25 minute running clock:
0 - 7 min:
1 Clean & Jerk OTM
Gradually increase as technique allows.
*7 min cap
10 - 15 min:
60 Goblet KB alt Reverse Lunges (24/16kg)
20 - 25 min:
5 min max Calorie Ski
Performance:
On a 25 minute running clock:
0 - 7 min:
Grace
30 Clean & Jerks for time (60/42.5kg)
*7 min cap
Compare to 23/4/18
Jason W: 1.94
Jess He: 2.12
10 - 15 min:
60 2x Front Rack DB alt Reverse Lunges (22.5/15kg)
18 - 25 min:
Build to a heavy single Power Clean
Weightlifting:
(0 - 20 min)
A. Snatch: In 10 minutes do:
4 x 55%, 3 x 65%, 2 x 75%, 1 x 85%
Then at the 10 min mark:
1 rep OTM, either hold 85% or start there and increase. After every miss you must go down. Aim to build to a tough but don't miss.
*These are for time but still keep them looking good. Gun to your head you should have been able to go faster. *If you were capped last week or had more than 3 misses, stay between 80-83% 1RM.
(20 - 30 min)
Overhead Squat: Do a 4+ at your final Snatch weight.
(30 - 45 min)
Front Box Squat:
*Build to a challenging 2, but where you maintain position.
*Pause on box below parallel. Aim to hit 90-95% of what you got on the 19th of August (2 weeks ago)
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join.
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