CrossFit | 190814


Workout of the Day


Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Practice SLIPS for 20 minutes.

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Navy SEALs are looking into the keto diet to be even more effective on missions


"The US military has been looking at changing the diets of elite operators like Navy SEALs as new evidence emerges that their diet could enhance their abilities on the battlefield, especially underwater. … The ketogenic, or keto, diet, is high in protein and fat and very low in carbohydrates. The diet forces the body to go into ketosis, in which the body burns stored fat, or ketone bodies, as energy instead of blood sugar, which comes from carbohydrates. Research shows the ketogenic diet can help human bodies stay underwater for longer periods of time."

Read the articleNavy SEALs are looking into the keto diet to be even more effective on missions

Comments on 190814


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Doug Brubacher
May 14th, 2021 at 2:39 am
Commented on: 190814

CFWUx1 10*45 press




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Przemyslaw Kaczorowski
July 10th, 2020 at 2:25 pm
Commented on: 190814

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Kury Akin
November 4th, 2019 at 2:35 pm
Commented on: 190814

Pr. 65. 67.5. 70

PP. 72.5. 72.5. 72.5

PJ. 75. 75(4). 70 (kg)

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Shane Azizi
October 1st, 2019 at 9:42 pm
Commented on: 190814

Shoulder press: 95, 100, 105, 110, 115

Push press: 120, 125, 130, 135, 140

Push jerk: 145, 150, 155, 160, 175 Rx

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Clint Michael
September 10th, 2019 at 11:43 am
Commented on: 190814

SP 135,145,150,155,160

PP 160,165,175,180,180

PJ 155,160,165,165,165

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Mike de Graauw
September 7th, 2019 at 4:27 pm
Commented on: 190814

Shoulder Press: 135/145/155/165/185—5#PR

Push Press: 135/145/155/165/180

Push Jerk: 135/145/155/165/165


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Jeff Chalfant
September 5th, 2019 at 2:14 am
Commented on: 190814

Approached this workout much differently than I have in the past due to the prescribed SLIPS practice afterward: I lifted every 90 seconds all the way through the 15 sets.

Press 145-150-155-155-155lbs

Push pressx3: 165-165-165-165-165

P.Jerk: 155-155-155-155-155

That was hard. Last rep of the last 2 sets were hard to lock out on landing. Shoulders jelly. Then did Juan’s recommendations for SLiPS:

7.5 rounds of 25% max holds. Rested a bit;)

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Cy Azizi
September 4th, 2019 at 6:40 pm
Commented on: 190814

Shoulder press: 115,120,125,130(F),125

Push press: 115,120,125,130,135

Push jerk: 115,120x3,115,115,120

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John Campion
September 3rd, 2019 at 1:41 pm
Commented on: 190814




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Albert Kombe
August 27th, 2019 at 1:27 am
Commented on: 190814

Shoulder Press: 75-95-105-115-125lbs

Push Press: 125-135-145-155-155lbs

Push Jerk: 135-135-135-145-155lbs

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Jesse Montagnino
August 23rd, 2019 at 4:25 am
Commented on: 190814

145 for all sets. 1:15 rest between each set.


55 and the same.

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Morgan Greene
August 21st, 2019 at 11:39 pm
Commented on: 190814

Press: 155, 165, 170, 170(f), 170(f)

PP: 170, 175, 180, 185, 185

PJ: 185(f), 155, 155, 160, 165(f)

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Adam King
August 21st, 2019 at 5:00 pm
Commented on: 190814

Completed 2019-08-21

SP - 95

PP - 95

PJ - 75

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Kyungtaek Kang
August 18th, 2019 at 9:53 am
Commented on: 190814

안양공식인증지부 크로스핏힘





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Phill Kiddoo
August 17th, 2019 at 5:29 pm
Commented on: 190814




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Nathaniel Robichaud
August 16th, 2019 at 7:24 pm
Commented on: 190814

First WOD ever. Let's see how this goes:




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Viktor Wachtler
August 16th, 2019 at 5:16 pm
Commented on: 190814

Did it after AFSAP lunge WOD.

Subbed for double 20kg kettlebells

3 sets of max rep non-stop strict presses 9-10-9

4 sets of max rep non-stop push presses 15-13-14-13

Ran out of time...

43 (today)/1.78m/76kg

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Michael Marleau
August 16th, 2019 at 10:44 am
Commented on: 190814

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps


Ran out of time for last two push jerk sets but would have stayed at same weight.

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Elliott Harding
August 15th, 2019 at 11:20 pm
Commented on: 190814

135 for singles and triples

95 for split jerks.

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R Albers
August 15th, 2019 at 10:32 pm
Commented on: 190814

Vups, russian twist, ab roller 20each x3

SPí—1) 80, 90, 100, 105, 110#

PPí—3) 85, 95, 105, 115, 115#

PJí—5) 95, 105, 115, 125x4, 115#

4x1 min plank

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Jeffrey Howard
August 15th, 2019 at 10:18 pm
Commented on: 190814




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Dmitry Zolotyh
August 15th, 2019 at 6:01 pm
Commented on: 190814

Shoulder press 47.5 kg (103 lbs) x 1 x 5

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Dmitry Zolotyh
August 15th, 2019 at 6:02 pm

Push press 55 kg (121 lbs) x 3 x 5

Push jerk 55 kg (121 lbs) x 5 x 5

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Joseph Amaya
August 15th, 2019 at 2:29 pm
Commented on: 190814

Shoulder press 70 80 85 90 100

Push press 95 100 105 110 115failed

Push jerk 95 90 85 85 90

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Marcel Schreiber
August 15th, 2019 at 12:40 pm
Commented on: 190814

Sp: 40 kg, 45kg, 50 kg, 52,5 kg, 55 kg ( persí¶nlicher Rekord)

Pp: 45 kg, 50 kg, 55 kg, 60 kg, 65 kg (fail nur 1 rep)

Pj: 45 kg, 50 kg, 55 kg, 60 kg, 62,5 kg

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Ryan Agius
August 15th, 2019 at 12:39 pm
Commented on: 190814

Strict presses : up to 190lbs

Push presses : up to 240lbs

Practiced normal jerks instead of push jerks just because I haven't done them in a long while.

Great day!

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Matthew Letarte
August 15th, 2019 at 12:10 pm
Commented on: 190814



95-115-95 (wrist started hurting so I backed off)

3 x 500m row with 90s rest 1:49/1:41/1:41

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Nicholas Scott
August 15th, 2019 at 10:33 am
Commented on: 190814




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Hank McKibban
August 15th, 2019 at 9:58 am
Commented on: 190814




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Cameron Mohr
August 15th, 2019 at 8:16 am
Commented on: 190814

Press: 135-145-155-165-175

Push press: 135-155-165-175-185

Push jerk: 135-155-155 (stopped at 3rd rep. Hand was sore???????)

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Camille St. Onge
August 15th, 2019 at 2:50 am
Commented on: 190814

52 YOF: Holy shoulders, surely felt the 120 thrusters from Monday.

SP: 65-75-95-105-105

PP: 105-105-105-105-115

PJ: 115-125-125-125-125

6X10 sec L-sit

6x15 sec HS hold

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Mark Lawrence
August 15th, 2019 at 2:46 am
Commented on: 190814

110 across the board, but did fail my 5th rep last set :(

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Blas Raventos
August 15th, 2019 at 1:21 am
Commented on: 190814


shoulder press 1rep


push press 3rep


push jerk 5 rep


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Laura Echeverri
August 15th, 2019 at 12:52 am
Commented on: 190814

Sholder press

1. 35lb

2. 37.5 lb

3. 40 lb

4. 45 lb fail

5. 45 lb fail

Push press

1. 40 lb

2. 45 lb

3. 50 lb

4. 55 lb

5. 55 lb

Push jerk

1. 40 lb

2. 45 lb

3. 50 lb

4. 55 lb fail

5. 55 lb fail

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Donald Anthony
August 15th, 2019 at 12:49 am
Commented on: 190814

Shoulder press: 135 lbs

Push press: 175 lbs

Push jerk: 195 lbs

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Tripp Starling
August 14th, 2019 at 11:57 pm
Commented on: 190814

Press 95/105/115/120/125

Push press 125/130/135/140/145

Push jerk 145/145/145/135/135





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James Ellis
August 14th, 2019 at 11:00 pm
Commented on: 190814

Press 185

PP 205

PJ 205

Cleaned all from ground. (Don’t have a rack yet)

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Matt Zero
August 14th, 2019 at 10:21 pm
Commented on: 190814

Press: 135/145/155/155/160 PR

PP: 160/170/170/175/175

PJ: 175 fail after 4/155/155/160/165

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Marcos Miranda
August 14th, 2019 at 9:45 pm
Commented on: 190814

Very challenging workout. Thank you!

Shoulder Press - 77kgs

Push Press - 99kgs

Push Jerk - 105kgs

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Anna Jones
August 14th, 2019 at 9:35 pm
Commented on: 190814

F/46 143/5’6” Solo level 1 cred, feeling out the movements in basement

SP 45 X5

PP 45X3 50X2

PJ 50X3 45X1 Wrists giving out more than anything

SLIPS - subbed L-sit for hanging L for wrists with remaining time being a tuck

Handstands are getting better

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Coastie Nick
August 14th, 2019 at 8:03 pm
Commented on: 190814

Sh.P: 115-125-135-140-145(F)

P.P.: 135-145-155-160-165(F-1rep completed)

P.J.: 135-145-150-155(F- 4 reps completed)-155(F- 4 reps completed)

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Russ Greene
August 14th, 2019 at 7:32 pm
Commented on: Navy SEALs are looking into the keto diet to be even more effective on missions

Low-carbohydrate diet advocates wishing to support their approach with evidence should examine Jeff Volek closely given his decades of work with William Kraemer, perhaps exercise science's most notorious fraudster. Unfortunately, this piece cites Volek and a recent paper he co-authored with Kraemer.

Though Volek has worked with Kraemer throughout his entire career, it is still striking that Volek would continue to co-author papers with Kraemer in the present day. It is especially striking now that CrossFit's lawsuit vs. the NSCA has exposed the full scope of his misconduct. Kraemer's demonstrated misconduct includes the suborning of fabricated data, knowingly publishing false claims about a commercial competitor, the falsification of both the retraction and the later erratum, and routine misconduct in the course of leading the NSCA's Journal of Strength and Conditioning Research, where he was editor-in-chief for three decades, since its inception. CrossFit expert witness E.H. Morreim has compiled evidence of Kraemer's habitual unethical behavior in this report:

Volek co-authored at least three anti-CrossFit hit pieces with William Kraemer. These pieces were so deficient in merit, and tortuous in logical inference, as to disclaim any possible presumption of innocence. These pieces are discussed here:

Over the course of two decades, Volek followed Kraemer from Penn State to Ball State, to UConn, and finally to OSU. He has served as Senior Associate Editor of the NSCA's Journal of Strength and Conditioning Research, under William Kraemer since at least 2000.

If Volek sees any issue in Kraemer and the NSCA's history of scientific misconduct, he has given no sign of it. The clock is ticking. Distancing himself from Kraemer would be the only way to salvage what's left of Volek's reputation. And career.

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John Clarke
August 14th, 2019 at 7:11 pm
Commented on: 190814

Did SLIPS first, both squat racks were being used in Globo.

Then both squat racks were still being used so I did from the floor 10 EMOM Power Clean + 3 Push Press @ 115.

Then worked on using the hook grip for the Power Clean. Got 170lbs, which is a PR by 5.

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Vincent Dahlqvist
August 14th, 2019 at 7:11 pm
Commented on: 190814

88, 99, 110, 121, 127

110, 121, 132, 143, 143

88, 99, 110, 121, 121

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Aldric Corcuera
August 14th, 2019 at 7:09 pm
Commented on: 190814

Anyone use BTWB app and follow both the CF HQ and Burgener Strength Training workout? Reason I ask is because yesterday, the Burgener workout was strict press, push press, and cleans. I feel like my shoulder has not recovered yet.

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Jordan Cotter
August 14th, 2019 at 6:28 pm
Commented on: 190814

115 lbs Rx

M / 31 / 5'8" / 149 lbs

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Aaron White
August 14th, 2019 at 6:05 pm
Commented on: 190814

95, 135, 155, 175F, 165

155, 165, 175, 185, 200

135, 155, 165, 185, 200

That last set of Push Jerks were tough!

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Greg Fairbanks
August 14th, 2019 at 5:55 pm
Commented on: 190814

95, 105, 115, 125, 135

135, 145, 155, 165, 165

145, 145, 155, 155(f knee), (skip)

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Nathan Michael King
August 14th, 2019 at 5:33 pm
Commented on: 190814







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Michael Newton
August 14th, 2019 at 5:32 pm
Commented on: 190814

Shoulder Press


Push Press

150-165-175-185 (2)-175

Push Jerk

165-170-175 (4)-175-165 (4)

Missed the last one at 175 forward, missed the last one at 165 (tired)

Used a belt for some sets, tried to stay away from it

SLIPS practice later before coaching classes

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Steve Day
August 14th, 2019 at 5:28 pm
Commented on: 190814

Used dumbbells for all movements

Press 50-55-60F-55-55-55

PP 50-55-60-60-70F-60

PJ 50-55-55x3(Fail last 2)-50-50

SLIPS - done

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Benjamin Schill
August 14th, 2019 at 5:23 pm
Commented on: 190814





I’m ok with this coming off wrist injury...

Prev (@ 36 y.o.):













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Jon Wilson
August 14th, 2019 at 3:43 pm
Commented on: 190814

Press 115-135-140-145-155

P press 155-165-170-170-175

Jerk 180-180-180-155-155

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Blas Raventos
August 14th, 2019 at 3:16 pm
Commented on: Ottoman Leg Raises

Hey Justin I sent this to my mom this morning. I have been doing it for a time now.

I suggested her she may be able to do 60 reps for time.

She is doing it today along my father that started to follow this at home wods too.

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Michael Arko
August 14th, 2019 at 2:54 pm
Commented on: 190814

Little ailments are starting to get to me: strained rhomboid, strained groin, pains here and there. So I modified this to a different approach. I used dumbbells instead of barbell; and I set out to do this structure at each weight class:

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps

Once an exercise failed a weight, it was not continued:

1. 2 x 28lbs dumbbells: SP, PP, PJ success

2. 2 x 33lbs dumbbells: SP fail; PP, PJ success

3. 2 x 38lbs dumbbells: PP, PJ success (SP no attempt)

4. 2 x 43lbs dumbbells: PP fail; PJ fail (SP no attempt)

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Hendrik Bünzen
August 14th, 2019 at 2:39 pm
Commented on: 190814



65-70-75-75-75 all in kg

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Justin Hopman
August 14th, 2019 at 2:00 pm
Commented on: Ottoman Leg Raises

These are great. I would love to send this to my mom. Unless I am looking in the wrong spot I don’t see a suggested work out for these movements. I know as soon as I send this to her her first question will be great so what do I do.

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Nicole Deaver
August 14th, 2019 at 1:37 pm
Commented on: 190814

Shoulder Press: 5@ 45/55 - 3@ 60/65 - 1@ 70- 75(F)

Push Press: 3@ 55-65-75-85-95

Push Jerk: 5@ 55-65-75-85-95

I just can’t seem to get past 70# for my shoulder presses. Been stuck there well over a year now. My notes show I got 75 once but I’m thinking it had to have been more of a push press.

I’ve improved in just about everything else. Although, on the compare to I did 5 reps at 50#, so that is improvement.

(Left elbow a little achy so stopped at 95)

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Jim Rix
August 14th, 2019 at 1:30 pm
Commented on: 190814

SP 95-100-100-105-105#

PP 95-100-105-110-110#

PJ 95-100-105-110-115#

Almost identical to 161218

SLIPS this afternoon, I hope. This is a long WOD before work, for me.

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Claudio Delgado-Valcarcel
August 14th, 2019 at 1:22 pm
Commented on: 190814

90 seconds rest between sets

P 145 all 5 sets

PP 155 all 5 sets

Ran out of time for the PJ’s, will do this entire workout on Sunday

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Alex Pham
August 14th, 2019 at 11:28 am
Commented on: 190814




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Claire Fiddian-Green
August 14th, 2019 at 10:49 am
Commented on: 190814

Shoulder press: 3 @ 45 lb., 55. 1 @ 65 lb., 70, 75, 80, 85.

Push press: 5 @ 55 lb., 65. 3 @ 75, 85, 95, 105, 105.

Push jerk: 5 @ 55 lb., 75, 85, 95, 105, 105. Tough last rep on both sets of 105.

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Sebastien Fitzpatrick
August 14th, 2019 at 10:47 am
Commented on: 190814

115 - 135 - 145 - 135 - 135lbs

155 - 175 - 205 - 205 - 205lbs

225 - 215 - 215 - 205 - 205lbs

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Stacey Thompkins
August 14th, 2019 at 10:04 am
Commented on: 190814


From @strengthhacksmembers


800m row

20 DB snatch 50#

20 goblet squats 50#


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Juan Acevedo
August 14th, 2019 at 1:36 am
Commented on: 190814



Heavy day! We needed this. This is a fun day. Today go for max load on each of the movements. Of course prioritize mechanics, and keep yourself accountable. If you are star-fishing those jerks, or jerking the push presses, or overextending the back on the press, deload a little and get some good reps. Think of yourself in the third person, value your effort, value your drive but then tell yourself: "Come'on Juan deload a little, you can do better". And you will! Use the the workout to actually work on those mechanics while building your strength. Remember this: we do overhead movements not only because want to develop the pressing movement pattern, but mostly because few things challenge your core stability and strength like having a shit-ton of weight overhead. So set up a solid foundation with the shoulder press. Be strict with your posture and with the bar path, keep that core tight! Once you start push pressing, keep that solid foundation and focus on a smooth and short descent on the dip, with a vertical and fast ascent. And then put it all together in that jerk. This is a great scheme for athletes developing these lifts. If you are learning these movement patterns, only add weight if the movement is solid. Think of this: adding load to a movement should reinforce good movement, it should be a way to cement a solid foundation.

For SLIPS we did some assessing in 190810. If you did not do that, do it. Here's and idea for today. Cycle through all the positions holding each for 25% of your max hold from last time. Keep moving through positions for the whole 20 minutes. It should get sweaty, and fun!


*For athletes learning the movements. Only go up in weight or movement, if the movement pattern is optimal.

Shoulder press 5-5-5-5-5 reps

Push press 5-5-5-5-5 reps

Push jerk 5-5-5-5-5 reps


Progression 1

For 20 minutes with no break between stations, hold each position for 25% of your max from 190810.

â–¶ Front Scale hold on each leg. (Priority is front leg straight at constant height)

â–¶ Back Scale hold on each leg, (Priority is back leg straight and aligned with pelvis and spine at constant height)

â–¶ L-Sit/Tuck hold (Priority is arms fully extended and shoulders down)

â–¶ Handstand hold (Use the lowest level of assistance possible while maintaining a neutral spine)

Max Gymnastics Plank (Priority is Hollow Body Position with shoulder blades protracted -a.k.a. separate those blades hard)

Stretch as needed.

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Steven Thunander
August 14th, 2019 at 1:07 am
Commented on: 190814

Globo Scale: If you have a barbell and bumper plates go to town. If you are without bumper plates work up to heavy but not max 5's on the push jerks. If without a barbell, work up to a max with dumbbells. If you max the dumbbells available to you, then do AMRAP for the remaining sets with good form.

Bodyweight sub:

strict HSPU 3x max reps, deficit kipping HSPU 4x max reps, kipping HSPU 5x max reps. rest as needed between sets. It's gymnastics in a strength bias form.

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Bryan Rosen
August 14th, 2019 at 12:53 am
Commented on: 190814

Warm-up for 190814:


2 rounds of:

20-second hollow hold

20-second superman hold

10 PVC pass-throughs


Shoulder press

10 shoulder press with an empty barbell:

- Reps 1-3: Focus on full range of motion

- Reps 4-6: Focus on maintaining midline stabilization

- Reps 7-10: Focus on creating straight bar path

Push press

With an empty barbell, preform 5 reps of each:

- Dip and hold

- Dip and drive

- Push press

Push jerk

Use this quick two-step jerk progression with a PVC. Perform 5 reps of each:

- Jerk "lands" with PVC overhead

- Push jerks

Build up

Build up to the first working set on the shoulder press by performing 3 sets of:

1 shoulder press + 2 push press + 3 push jerks

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Robert Fleming
August 14th, 2019 at 12:07 am
Commented on: 190814

What is a Slip?

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Chris Sinagoga
August 14th, 2019 at 12:11 am



Inversion (Handstand)



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Chris Sinagoga
August 14th, 2019 at 12:05 am
Commented on: 190814

Champions Club Scaling Notes


This one has come up pretty often over the years, and sometimes the game can be to try and increase weight every set through all 3 exercises. This would be a good test of how your strength vs. skill measure out. The push jerk is also a really tough position to get into, so maybe a split jerk could help people like me out with tight ankles and shoulders for the time being.

I SHOULD TRY THIS RX’D IF: I have enough time to dedicate to resting enough between sets

GROUP VERSION: pick one and nail the technique. disregard the rep scheme and let lighter-weight peeps go for more reps to get a better feel for the movement

I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: same as group, but using the time cap to give them a good stimulus from using a lighter weight


Upper-body injury — sprint 200 meters, 15 one-arm push press, rest 5 minutes, repeat a few times

Middle-body injury — strict press

Lower-body injury — strict press


Handstand — overhead prep

Kb swing — core to extremity prep

Kip — spend some time hanging every day

Lunge — split jerk prep

Box jump — push jerk prep


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