Monday

220718

Workout of the Day

42

Clean and jerk 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 220307.


Scaling:
Experienced athletes should pick loads that allow them to attempt to set a PR in the later sets. Newer athletes should maintain the single repetitions of the clean and jerk, but focus on mechanics for each rep.

Comments on 220718

44 Comments

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Nate Gordon
November 5th, 2022 at 4:31 pm
Commented on: 220718

175-185-195-205-210f-210f-210

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Morgan Greene
August 10th, 2022 at 7:12 pm
Commented on: 220718

185-190-195-200-205-210-215


next time: last warm up at 185

first working set at 195

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Jeffrey Howard
August 10th, 2022 at 1:33 am
Commented on: 220718

M/26/5'8"/170lb

CrossFit AFK


185lb-185lb-190lb-190lb-195lb-195lb-200lb (Power cleans. Mostly split jerks, need to work on pushing under the bar. Legs are hella thrashwd after yesterday.)


Lesson plan:

Warm-up:

3 rounds

20-seconds support hokd on rings

20-seconds air bike

10 Russian kettlebell swings

Then,

3 rounds

10 American kettlebell swings

20-seconds air bike, faster

20-seconds bottom ring dip hold

(I use a 35lb KB)


Skill:

Medball clean progression, 5 reps each

Push jerk progression, 5 reps each + a split jerk step


Build-up:

Then, 5-6 sets building up from empty barbell to light weight of:

1 power clean + push jerk + squat clean + split jerk (I went 1 set at barbell, 3 sets at 95lb, 2 sets at 135lb, then one more at 165lb)


Workout of the day:

Clean and jerks 7x1


Stamina:

Practice sandbag cleans then,

Then, 400-m sandbag or medball carry

(I used a 150lb bag, completed it in 7:43)


Then, 5 rounds every minute on the minute of: 5 light snatch balances, into PVC muscle snatches performed slow and controlled with continuous movement. (I used 65lb)


Stretching:

Couch stretch, 1-minute each side

Child's pose, 1-minute




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Dan Morris
August 7th, 2022 at 12:56 pm
Commented on: 220718

135

145

155

165

175

185

195


43 / 6’0 / 190

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Giuseppe Petrillo
August 6th, 2022 at 9:26 am
Commented on: 220718

80 kg

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Damian Truchel
August 3rd, 2022 at 2:38 pm
Commented on: 220718

120kg-131 (fail)

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Ralph Keeley
July 26th, 2022 at 12:48 pm
Commented on: 220718

M/36/6’/174#


195/205/215/225/230/235/240f (missed jerk)


Deo gratias

(edited)
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Alexandre Beaulieu
July 23rd, 2022 at 2:38 pm
Commented on: 220718

205/220/235/240m/242m/237m/227/227

M/35/197

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George Fryd
July 20th, 2022 at 6:13 pm
Commented on: 220718

40-60-70-80-90(clean/fail)-90(clean)-80-80-80kg

(edited)
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Edwin Rose
July 20th, 2022 at 11:17 am
Commented on: Workout Tips

70-70-70-70-70-70-75kg

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Dezert Sky Kiddoo
July 20th, 2022 at 4:14 am
Commented on: 220718

135-155-185-195-195-205-210(failed)

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Michael Bishop
July 20th, 2022 at 2:11 am
Commented on: 220718

Half Grace

3x5 135-lbs July 18 2022

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Morgan Greene
July 19th, 2022 at 9:18 pm
Commented on: 220718

185-195-195-200-205-210-210

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Troy Bruun
July 19th, 2022 at 8:25 pm
Commented on: 220718

135-155-165-175-185-190-195

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Luis Oliveira
July 19th, 2022 at 7:52 pm
Commented on: 220718

90 Kg

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Michael McGinnis
July 19th, 2022 at 3:13 pm
Commented on: 220718

Morning y'all. Missed yesterday do to a minor family emergency. Haven't done clean and jerks since before I broke my back so I'm a little disappointed with the numbers but...95 (including bar)for 7 sets and failed 2 sets at 105.

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Kobe Breazeale
July 19th, 2022 at 2:24 pm
Commented on: 220718

Clean and jerk 1-1-1-1-1-1-1 reps


65,75,85,95,105,110,110


failed on the last 110 attempt.


M/5’5/124lbs

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Sam Meixell
July 19th, 2022 at 11:46 am
Commented on: 220718

145-155-165-175-185-195-205(PR)

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Timothy Hale
July 19th, 2022 at 11:02 am
Commented on: Self-Cueing the Clean and Jerk

Consistent comment from all three... Explosive hips, tighten the butt, pulling fast underneath... Great cues👍

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Antonio Alves
July 19th, 2022 at 9:00 am
Commented on: 220718

modified, using DB

--

7 sets of 10 C&J + 10 Split jerks,


set 1: 2x 7,5 kg DB

set 2 & 3: 2x 9,5 kg DB

set 4 & 5: 2x 12,5 kg DB

set 6 & 7: 2x 15 kg DB


--

Peace.

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Tim Chapman
July 19th, 2022 at 3:34 am
Commented on: Workout Tips

I hit 165lbs.

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Lincoln Kerger
July 19th, 2022 at 12:41 am
Commented on: 220718

Squat clean and split jerk

4 reps at each weight: 75-85-95-105-115-125-135#


Lots of reps at 75# drilling the parts of the C&J as part of warm-up. Technique felt much better today.

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Steve Day
July 18th, 2022 at 10:50 pm
Commented on: 220718

95, 105, 125, 135, 155, 175, 185 (f on the jerk)

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Shane Azizi
July 18th, 2022 at 9:47 pm
Commented on: 220718

135-155-165-185-185-185-185 lb Rx

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Sam K
July 18th, 2022 at 9:28 pm
Commented on: 220718

220718

185,205,215,225,235(fx2),235,245(fx2)


10lbs more than 220307, still need to figure out the jerk

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Travis Schwartz
July 18th, 2022 at 8:27 pm
Commented on: 220718

175-185-195-200-205-210-215

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Coastie Nick
July 18th, 2022 at 8:13 pm
Commented on: 220718

135-165-185(F)-175-185-185-190


220307: 135-165-185-195(PR)-200(f)-200(f)-185


210209: 135-155-175-185-190(f)-190-195(f)


190125: 135-155-175-185-190(fail)-175-175

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Mike Andridge
July 18th, 2022 at 8:06 pm
Commented on: 220718

Chris S.

That 250 is ALL YOU next time!!

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Mike Andridge
July 18th, 2022 at 8:05 pm
Commented on: 220718

135/145/155/155/165/170/170 F

m/52/175

compare to

PC/Split Jerk

135

145

155

165

170

175

155

m/52/175

Compare to

pwr cln/split jerk

3 @ 95#

3 @ 115#

1 @ 135#

1 @ 155

1 @ 165

m/50/175

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Brian Louchis
July 18th, 2022 at 7:30 pm
Commented on: 220718

205

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Bert Trabing
July 18th, 2022 at 7:29 pm
Commented on: 220718

Age-33

Height-5’-8”

Weight-175


Drills @ 95,115


Beginning set @ 135.. (following sets..

165- hit

185- hit

205- hit

220- hit

235- hit

255- hit

275- hit


https://vimeo.com/730976111

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Albert Kombe
July 18th, 2022 at 6:35 pm
Commented on: 220718

95-135-155-185-195-205-205lbs

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James Gentile
July 18th, 2022 at 6:34 pm
Commented on: 220718

back in the home gym. completed in the a.m.


185 - 195 - 205 - 215 (F) - 215 - 220 (PR) - 225 (PR)


All power cleans and push jerks. Going up!


220307 - 215 lbs

2021 - 200 lbs


hit 220709 after.

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Aaron Brumit
July 18th, 2022 at 5:35 pm
Commented on: 220718

115-145-155-160-165-170-175 failed on clean x2


180522 and 181217 PR was 175 so no pr today.


Compare 220307:

75-95-105-115-125-135-145f x2

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Michael Arko
July 18th, 2022 at 2:39 pm
Commented on: 220718

I've been drilling squat cleans recently. So for this, I also drilled the movement. Light bar, singles:


30x 95lbs squat clean & jerk

every 30 seconds (15 mins total)

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Jonathan Elmore
July 18th, 2022 at 1:19 pm
Commented on: 220718

Short on time 150 Burpees under 13 min.

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Christian Simpson
July 18th, 2022 at 12:39 pm
Commented on: 220718

Today: 155/165/175/185/195pr/205f cln but no jerk/200f

3/7/22: 190#

2/9/21: 185#

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Charles Meyers
July 18th, 2022 at 12:32 pm
Commented on: 220718

Clean and jerk 1-1-1-1-1-1-1 reps

100-135-150-160-165-170-180

210209 190 lbs

220306 192.5 lbs

(edited)
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Bert Trabing
July 18th, 2022 at 12:17 pm
Commented on: Workout Tips

Age-33

Height-5’-8”

Weight-175


Drills @ 95,115


Beginning set @ 135.. (following sets..

165- hit

185- hit

205- hit

220- hit

235- hit

255- hit

275- hit


https://vimeo.com/730976111

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Amedeo Alessio Cerea
July 18th, 2022 at 7:52 am
Commented on: 220718

50-60-65-70-75-80(Failed jerk)

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John Hiscock
July 18th, 2022 at 7:29 am
Commented on: 220718

First time I’ve ever attempted a clean and jerk. Stick to 60kg and just worked on movement and form!


enjoyed a lot!

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Joshua Brown
July 18th, 2022 at 4:32 am
Commented on: 220718

165-180 7 sets 1 rep 2 min rest

got stuck on 180 last two sets

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Chris Sinagoga
July 18th, 2022 at 1:46 am
Commented on: 220718

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

High output followed by full recovery. Jumping, overhead position, lunge position, core to extremity also themes


SHORT MEDIUM LONG


LIGHT


MEDIUM


HEAVY x


TECHNIQUE SCALE

Same format, but just pick either the clean or the split jerk, then do lots of reps for each set


CONSISTENCY SCALE

Do sets of 3 instead of 1, but do 4 cleans followed by 4 split jerks (alternate feet)


INTENSITY SCALE

Do a short sprint or set of burpees or something before each set to make a lighter weight feel heavy.


MY STUFF

Man, I literally tried 250 for like 35 minutes and was thiiiiiiiiiiiiiiiiiiiiiiiiiiissss close on a lot. Missed all attempts, tired as hell.


GENERAL FEAR LEVEL: 7

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Gina May
July 18th, 2022 at 12:15 am
Commented on: Course Photos | July 11-17, 2022

Bahahahahaha…… this is probably the most photogenic I’ve ever been on a photo!!!

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