Dumbbell clean and jerk 5-5-5-5-5 reps
Deadlift 5-5-3-3-1-1-1 reps
Post loads to comments.
Similar to 130419 and 221217.
Scaling:
Go as heavy as possible on the dumbbell clean and jerks. For the deadlifts, pick loads that allow you to attempt a PR in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
Beginner Option:
Dumbbell clean and jerk 5-5-5-5-5
Deadlift 5-5-3-3-3
Comments on 230326
52 Comments
55, 60, 65, 65, 65 - heaviest available
Deadlift - 225, 295, 315, 335, 405, 405, 405
Completed on 4/3/23
23.03.26 MaxDay
40,45,50lbs [PR]
DumbbellClean&Jerk 2x5
105,125lbs
StubbyClean&Jerk 5,5
105,125,175,215,235,265,285lbs [PR]
StubbyDeadLift 5,5,3,3,1,1, 1
Not sure if the stubby was 35lbs. Not sure if math is correct on weights. +/- 10lbs?
M/33/5'7"/214lbs/Recovering Rib from Deadlifts
Deadlift 165lbs 2x5
Deadlift 195lbs 2x3
Deadlift 225lbs 2x3
On 10/4/23 cracked rib doing a heavy triple at 265lbs.
M/27/5'8"/175lb
CrossFit AFK
50lb-50lb-70lb-70lb-70lb (that jump from 50 to 70 was tough)
275lb-325lb-350lb-370lb-385lb-405lb-425lb (Third time pulling 425lb, happy with the consistency)
DB CJ
40s 45s 55s 60s 65s
vs 45s 50s 55s 60s 70s(f,2). total weight moved was an improvement.
DL
260-285-305-325-345-365f-350
vs top set of 335 last time I did heavy singles
30-35-50-50-50
185-205
225-245
265-275-285
44 / 6’0 / 190
DB clean and jerk: 50-55-70-70-72.5lb.
set each rep on the ground for added difficulty. Tested out a couple single db jerks w/ a 50lb but otherwise no warmup.
Power cleans and jerks… Used a belt on the first set with 70’s. Used 2.5lbs of magnetic plates on the last set. Need heavier DB’s!
Deadlift: 245-295-335-385-425-
445-440Last 2 loads belted. No shoes on for deadlifts.
44y/176cm/180lb
DB C&J
25-30-32.5-30-30 kg
55-65-70-65-65 lbs
Deadlift
130-130-140-150-160-166-170 kg
285-285-305-330-350-365-375 lbs
Dumbbells
70-70-80-80-80lbs
Deadlift
315-365-405-425-460-480-500lbs
M/30y/185cm/90kg
Power dumbell 5x30 kg
Deadlift: 130/140/150/160/165/170/175kg
DB clean and jerk
5 x 25/35/40/45/50#s
DB deadlift
50# x 8/10/12/14/16
Modified, using 2x 15,5 kg DB throughout. Untimed.
--
5 sets of:
12 DB deadlifts
8 Db front squats
5 DB push presses
Resting as needed between sets.
--
Peace.
On 3-28
KB CL&J
(53lbs)
DL
225-245-275-295-315-325-335
Last round
77
388
DB C&J 27.5 kg (60 lbs)
DL 140 kg (308 lbs)
DCJ @30 Kg
Deadlift
100-110-120-140-150-160-170 Kg Failed 170
Dumbbell clean and jerk
5-30
5-35
5-37.5
5-40
5-45
Deadlift
5-135
5-185
3-205
3-205
1-215
1-225
1-235
5-225
5-250
2-275
3-300
1-350
1-265
1-400(f)
Dumbbells clean and jerk
5x22kg - 5x22kg - 5x28kg 5x28kg 5x30kg
Deadlift
5x100kg - 5x120kg - 3x130kg - 3x140kg
1x160kg - 1x170kg - 0x180kg
Completed 3/28. All cleans from the hang position. All push jerks. Felt some knee pain on the 70s and stopped at 3.
C&J: 50-55-60-65-70(f) x3
DL: 225-225-275-275-325-375-x
called it after listening to my body today.
M/48 yo/5'8/#215
DB clean and jerk
5x35
5x45
5x50
5x55
5x60
DL
5x225
5x275
3x315
3x365
405
435
455
480_#5 PR
DB C&J:
52.5-52.5-52.5-60-60
60s were heaviest I had
130419: 40-50-60(F) 55-55
DL: 275-320-365-380-390(x3 whoops)-410-420
No heavy DB’s at home, so had to do BB’s.
135,145(barely),145(failed on last jerk),135,135.
Did 5x5 DL 255,275,290,290,290(all the weight I have at home).
Surprised how strong I felt on DL after the clean and jerks…
DB C&J
50s-50s-60s-70s-70s
DL
275-315-345-375-405-425(x)-425(x)
On the Dumbbells C&J i set 2 PRs, with 40 lbs and 45 lbs on One Hand Dumbbell C&J.
On the Deadñifts i set a Pr on 5 max with 180 lbs and 3 Max with 220 lbs.
60/65/70/75/80 (read it wrong, did 1 rep each), 185/225/275/295/315/335/355
DB C&J 15 kg dumbbells each round
Deadlift 5x60, 5x70, 3x80, 3x85, 3x90 kg
(on 26-Mar-2023)
M/50/87
D.c&j 40-45-45-50-55
Dl 275-275-305-305-335-355-355x
Globo wod: as is. If you max the available dumbbells do AMRAP sets. If the gym hates loud noises from deadlifts set down pads. If you're in Planet Fitness or on a cruise ship today sub 5x 1 min max distance runs on the treadmill at max incline.
DB C&J 50 lbs
DL worked up to 425 lbs
45# dbs all I got 5x5
5-255/255
3-285/285
1-305/325/345f/335f/330
Posted earlier but it didn't stick 🤷♂️
I have minimal DBs so just did a bunch of sets of C&Js with 50s
Deadlifts:
5x 315, 365
3x 405, 435
1x 455, got one good then several failed attempts, must be feeling the other workouts. Good bit away from PR
Son(15)
Deadlifts:
5x 135,225
3x 255,275
1x 295, then several failed attempts to go up and back
2.25 mile run to gym
Rxd
DB C&J- 45, 50, 55, 65, 65s
DL- 225, 275, 315, 315, 335, 355, 375
2.25 mile run home
M/37/6'/178#
5x5 clusters with 50 lb. dumbbells
5x5 deadlifts 315 lb.
Deo gratias
DB C&J
25,30,35,40,40
DL
135,205,255,275,295,305
M/48/6'2"/185#
DB C&J's
52.5/52.5/52.5/52.5/52.5#
DL
290/300/320/335/350/375/390#
Dumbbell clean and jerk
5-25
5-30
5-35
5-40
5-40
Deadlift no shoes
5- 185
5- 195
3- 205
3- 215
1- 220
1- 225
1- 220
Dumbbell clean and jerk:
50-60-70-70-70lb. DBs
Deadlift:
315-335-355-375-385-405-425lbs.
*used a Split Jerk with DBs.
*used a Belt on Deadlifts.
Killing It!
Limited to 35# DBs at home.
5 sets of 7 reps of Squat Clean and Jerk - broke the jerk up into 5 push and 2 split (alternating)
5 DL at each weight 185-205-225-245-265-275-275#
Execution was set of DB C&J, DL, then :30 DU practice - rinse, lather, repeat. Heaviest I have gone for 5 reps DL in a looooong time. Any heavier on the DB C&J and my left elbow may not have held up to it today.
Nice work
Thanks man!
Db clean and jerk 5x 50, 50, 60, 60, 50#
Deadlift 5x 225, 5x225, 3x275, 3x275, 285, 285, 285#
DB CJ
5@ 25#ea
5@ 30#ea
5@ 35#ea
5@ 40#ea
5@ 45#ea
All deadlifts @ 225# Barbell
Each set was followed by a 1-minute round of attacking assault bag.
For a total of 11 rounds @ 26: 12
DB C&J: 30-40-40-50-50 (50# are heaviest DBs at my gym)
Deadlift: 125-215-265-295-315-320-325#
M/54/175/5'11"
Dumbbell clean and jerk 5-5-5-5-5 reps
20-25-35-40-40 LBS
Deadlift 5-5-3-3-1-1-1 reps
115-145-195-225-245-260-282.5 LBS
DB C&J - all sets with 55lb dumbbells
Deadlift
5 x 205, 255lbs
3 x 255, 285, 305lbs
no singles today, not feeling very strong so did an extra set of 3 instead.
30-40-50-60-70(F)-60
95x8 135x5 185x5 215x5 255x3 285x3 PR! 305 305 305
Congrats on that 3 rep PR!
Dumbbell clean and jerk 5-5-5-5-5 reps
12-15-17-20-22 kg
Deadlift 5-5-3-3-1-1-1 reps
130-140-145-150-155-160-170 kg
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Max output followed by full recovery. Odd object, squatting with an emphasis on pushing and midline, moving a large load long distance
SHORT MEDIUM LONG
LIGHT
MEDIUM
HEAVY x
COORDINATION SCALE
Max effort deadlifts, 10+ per set
*do dumbbell cleans and dumbbell push press for practice
STRENGTH SCALE
Max effort deadlifts (whatever number you feel like you have today)
Practice strict handstand push-ups in between sets
POWER SCALE
As is, but don't sacrifice speed of the movement
MY STUFF
Did sets of 5 at 300 between cleaning stuff. Didn't do db clean and jerks
GENERAL FEAR LEVEL: 4
Thank you so much for your scaling notes Chris! And also your old articles in the Journal! They help me a lot.
I was wondering why these 5x5 or 7x1 etc. workouts are typically labeled as "short" in the community. If I take 3-5min breaks between sets and need about 1min for the lift (incl. setup) that would be a minimum of 21min for the Dumbbell Clean and Jerks alone (excluding warmup so perhaps 25-30min total, depending on how heavy one can lift) which is already equivalent to the duration of some hero wods, which are labeled as long in duration.