CFWUx2 burgener 10*45/95/135dl+1cj*2

135-135 146-146 157-157 168(fj) 162.5-162.5

next day

7x1 c&j

87,5-87,5-90-90-92,5-92,5-95

new personal bests: power clean (+5 kg), push jerk (+2,5 kg), clean and jerk (+7,5 kg)

table tennis

185, 195, 200, 205, 215, 215, 220

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

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

next time: last warm up at 185

first working set at 195

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

135

145

155

165

175

185

195

43 / 6’0 / 190

80 kg

120kg-131 (fail)

M/36/6’/174#

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

Deo gratias

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

M/35/197

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

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

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

Half Grace

3x5 135-lbs July 18 2022

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

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

90 Kg

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.

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

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

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

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.

I hit 165lbs.

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.

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

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

220718

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

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

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

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

Chris S.

That 250 is ALL YOU next time!!

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

205

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

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

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.

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

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)

Short on time 150 Burpees under 13 min.

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

3/7/22: 190#

2/9/21: 185#

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

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

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

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

enjoyed a lot!

165-180 7 sets 1 rep 2 min rest

got stuck on 180 last two sets

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

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