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Thursday

230427

Workout of the Day

47

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

Post loads to comments.
Compare to 220718.


Scaling:
Experienced athletes should pick loads that allow them to attempt a new 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 230427

47 Comments

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Natasha Thompson
May 26th, 2023 at 6:57 pm
Commented on: 230427

My name is Natasha Thompson from the USA/Texas.. Am so overwhelmed with gratitude to let the world know how Dr Kachi, the great spell caster changed my life for good. It all started when I lost my job and I was down financially and emotionally because I couldn’t be able provide for my two kids and staying home all day Jobless it’s not easy until I was checking on the internet when I saw a series of testimonies hearing people winning the Powerball lottery, I didn’t believed, but being poor no job you have no option. I gave it a try and I contacted Dr Kachi who told me what i have to do before I can become a big lottery winner and I accepted. He made special prayers for me in his temple and gave me the required numbers to play the lottery game and when I used the numbers to play it, I won a massive $344.6 million Powerball jackpot. I was so happy and I choose to review my winning in any platform, I would love other people to seek help from Dr Kachi through Text and Call: +1 (209) 893-8075 or email drkachispellcast@gmail.com by his website: https://drkachispellcaster.wixsite.com/my-site

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Natasha Thompson
May 26th, 2023 at 6:57 pm
Commented on: 230427

My name is Natasha Thompson from the USA/Texas.. Am so overwhelmed with gratitude to let the world know how Dr Kachi, the great spell caster changed my life for good. It all started when I lost my job and I was down financially and emotionally because I couldn’t be able provide for my two kids and staying home all day Jobless it’s not easy until I was checking on the internet when I saw a series of testimonies hearing people winning the Powerball lottery, I didn’t believed, but being poor no job you have no option. I gave it a try and I contacted Dr Kachi who told me what i have to do before I can become a big lottery winner and I accepted. He made special prayers for me in his temple and gave me the required numbers to play the lottery game and when I used the numbers to play it, I won a massive $344.6 million Powerball jackpot. I was so happy and I choose to review my winning in any platform, I would love other people to seek help from Dr Kachi through Text and Call: +1 (209) 893-8075 or email drkachispellcast@gmail.com by his website: https://drkachispellcaster.wixsite.com/my-site

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Dan Morris
May 16th, 2023 at 5:42 pm
Commented on: 230427

135-145-155-165-175-185-195


44 / 6’0 / 190

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Jeremy Garcia
May 9th, 2023 at 4:43 pm
Commented on: 230427

95,115,135,155,165,175,185 = 1RM Clean


PushPress felt good. Clean is the limiter. Previous Clean 3RM is 165. PushPress 3RM is 185.

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Gabriel Boucher-Pelletier
May 5th, 2023 at 3:17 pm
Commented on: 230427

165/185/205/225/245/265 miss/265 miss


Missed 2 PRs attempts, will comeback with a vengeance.

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jean vergnaud
May 2nd, 2023 at 9:17 am
Commented on: 230427

74kg

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Guillaume Jarlier
May 1st, 2023 at 1:51 pm
Commented on: 230427

70 kg - 80 kg - 87kg - 92kg - 94 kg - 97kg

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James Gentile
April 30th, 2023 at 12:49 pm
Commented on: 230427

completed 4/29 at home. all squat cleans and split jerks. felt some knee pain early that limited upping the weight. also wanted to go strictly with squat cleans and split jerks.


185 lbs for all rounds.


Previous workouts used power cleans and push jerks:

220718 - 225

220307 - 215

2021 - 200

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Michael Arko
April 29th, 2023 at 3:17 pm
Commented on: 230427

Still weak in the deltoid (but not painful). Played around like this:

1x120 - 1x125 - 1x125 - 1x120 - 5x95 - 6x95 - 5x95 (95s at high-speed)

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Jason Lacayo
April 29th, 2023 at 12:52 pm
Commented on: 230427

95# ( 8 RDL 303 )

115# ( 8 RDL 303 )

125# ( 8 RDL 303 )

135# ( 8 RDL 303 )

135#

135#

135# ( 8 RDL 303 )


M/54/172/5’9”


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Ralph Keeley
April 29th, 2023 at 6:04 am
Commented on: 230427

M/37/6’/177#


Warmup sets: 95/125/145/165/175/195

Working sets: 215/225/235/240/245/230/235


Deo gratias

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Steven Dasti
April 29th, 2023 at 1:06 am
Commented on: 230427

135

135

135

135

145

145

155

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Hank Castelain
April 28th, 2023 at 10:24 pm
Commented on: 230427

CFWU standard with 5:00/1100M row

95# per round

M/60/193

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Kyle Smock
April 28th, 2023 at 8:09 pm
Commented on: 230427

M/48/5'8/#215

#95/115/135/155/175/195/205/failed 215

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Rohan Bhatia
April 28th, 2023 at 5:55 pm
Commented on: 230427

30.5-35.5-40.5-45.5-50.5-55.5(PR)-60.5kg(Failed)


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David Peterson
April 28th, 2023 at 12:55 am
Commented on: 230427

It’s been awhile. Warmed up with some power clean/jerk + squat clean/split jerk combos. Then 135lbs for each of the singles.

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Lincoln Kerger
April 28th, 2023 at 12:05 am
Commented on: 230427

Technique work - 4 reps each weight with pause in the catch

Squat Clean and Split Jerk

75-85-95-105-115-125-135#

Compare to 220718: same scale


Cleaner with longer pauses this time except for 135#. A little surprised considering how much I have had to throttle back due to the elbows and left wrist.

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Antonio Alves
April 27th, 2023 at 10:39 pm
Commented on: 230427

Modified_

--

Bent-over rows @ 31 kg: 4x 8 reps

Shoulder Press @ 31 kg: 4 + 6 + 5 + 5 + 5 reps

DB front squat @ 2x 15 kg: 3x 10 reps

Strict hand release push-ups: 4 x 8 reps

--

Peace.


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Troy Bruun
April 27th, 2023 at 10:21 pm
Commented on: 230427

155(2)-165(2)-175-185-195


GWU: 2x pvc/empty bar

25JJs/5DL/25JJs/5HMCL/25JJs/5FSQT+

Press/ 25JJs/:45 Calf Stretch


SPWU: 5x

jump&lands/j&l’s with thumbs on shoulders/jump-punch-land/pvc split jerk/FSQT to split jerk/HCL to split jerk/CL&J

Build Up: 5-5-3-3-1


Cool Down: 1 min Shoulder Stretch/Pigeon

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Kyle Lynch
April 27th, 2023 at 10:20 pm
Commented on: 230427

7 Rounds of 1 Rep

Clean Jerks

Still struggling with wrist mobility but certainly seeing improvement over previous CJs. Didn’t think I would break 100lbs in the warmup.

R1 85lbs

R2 85lbs

R3 95lbs

R4 95lbs

R5 100lbs

R6 105lbs

R7 110lbs New PR!

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Sam K
April 27th, 2023 at 10:01 pm
Commented on: 230427

Rx (split jerks)

185

205

215

225

235

245

255(PR)

265(f 🥲)


220307

Maxed at 235


Son(15)

95

115

125

135

155

165

175

185(PR)


Prior PR 155lbs

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Jonathan Elmore
April 27th, 2023 at 10:43 pm

Nice jobs guys!

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Lincoln Kerger
April 28th, 2023 at 12:09 am

Great work to both of you and congrats on the PR! Maybe 265 next time!

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Steve Day
April 27th, 2023 at 8:46 pm
Commented on: 230427

135, 165, 185, 195, 165, 175, 175lbs

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Coastie Nick
April 27th, 2023 at 8:00 pm
Commented on: 230427

145-165-175-185-195(f)-195(f)-190


Can’t seem to hit that old PR. Cleans all felt great, so it seems there’s a deficiency in shoulder strength.


220118: 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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Lincoln Kerger
April 28th, 2023 at 12:08 am

Good effort all the same. More than I can hit right now.

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Brian Louchis
April 27th, 2023 at 7:09 pm
Commented on: 230427

205 lbs

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James W Bobo II
April 27th, 2023 at 4:46 pm
Commented on: 230427

M/39/72”/170(lbs)


all is kg 80, 90, 100(f), 100, 105(f), 105(f), 105

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Jim Rix
April 27th, 2023 at 3:54 pm
Commented on: 230427

Easy day…5th straight workout day, so just looking to get the blood moving a little.

OHS 10-10-10-10-10

65-75-85-90-85#

35# DB Bench press 12-12-12-12


Off for a few days skiing. See y’all next week.


60/5’8”/157

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Lincoln Kerger
April 28th, 2023 at 12:07 am

Enjoy the slopes, be safe.

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Christian Simpson
April 27th, 2023 at 3:24 pm
Commented on: 230427

Today: up to 190#, 195fx2

7/18/22: 195#

3/7/22: 190#

2/9/21: 185#

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Richard Knott
April 27th, 2023 at 2:48 pm
Commented on: 230427

Clean and jerk 1-1-1-1-1-1-1 reps


In KG - 40-45-50-55-60-70-75(new PR)

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Lincoln Kerger
April 28th, 2023 at 12:06 am

Congrats on the PR!

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Jonathan Elmore
April 27th, 2023 at 2:24 pm
Commented on: 230427

Went to 145 with slips in between


Afternoon did a few more rounds 155 didn’t have the pop I wanted today

(edited)
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Kobe Breazeale
April 27th, 2023 at 2:23 pm
Commented on: 230427

Clean and jerk 1-1-1-1-1-1-1 reps


65/75/85/95/105/110/115lbs

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Charles Meyers
April 27th, 2023 at 12:18 pm
Commented on: 230427

Clean and jerk 1-1-1-1-1-1-1 reps

75-80-85-90-100-105-116-125-135-142.5

(edited)
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Douglas London
April 27th, 2023 at 12:15 pm
Commented on: 230427

30, 35, 40, 40, 45, 45, 50 kg

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Vivian Marcus
April 27th, 2023 at 10:56 am
Commented on: 230427

Hello my name is Vivian Marcus from the United State, i'm so exciting writing this article to let people seek for help in any Break up Marriage and Relationship, Dr Kachi brought my Ex Boyfriend back to me, Thank you Sir Kachi for helped so many Relationship situation like mine to be restored, i was in pain until the day my aunt introduce me to Dr Kachi that she got her husband back with powerful love spell with help of Dr Kachi So i sent him an email telling him about my problem how my Boyfriend left me and cheating on me because of her boss lady at work i cry all day and night, but Dr Kachi told me my Boyfriend shall return back to me within 24hrs and to me everything he asked me to do the next day it was all like a dream when he text me and said please forgive me and accept me back exactly what i wanted, i am so happy now as we are back together again. because I never thought my Ex Boyfriend would be back to me so quickly with your spell. You are the best and the world greatest Dr Kachi. if you're having broke up Ex Lover or your husband left you and moved to another woman, You do want to get Pregnant do not feel sad anymore contact: drkachispellcast@gmail.com his Text Number Call: +1 (209) 893-8075 You can reach him Website: https://drkachispellcaster.wixsite.com/my-site

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Steve Day
April 27th, 2023 at 8:52 pm

Does Dr Kachi have any spells to keep you from posting spam everyday?

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Vivian Marcus
April 27th, 2023 at 10:56 am
Commented on: 230427

Hello my name is Vivian Marcus from the United State, i'm so exciting writing this article to let people seek for help in any Break up Marriage and Relationship, Dr Kachi brought my Ex Boyfriend back to me, Thank you Sir Kachi for helped so many Relationship situation like mine to be restored, i was in pain until the day my aunt introduce me to Dr Kachi that she got her husband back with powerful love spell with help of Dr Kachi So i sent him an email telling him about my problem how my Boyfriend left me and cheating on me because of her boss lady at work i cry all day and night, but Dr Kachi told me my Boyfriend shall return back to me within 24hrs and to me everything he asked me to do the next day it was all like a dream when he text me and said please forgive me and accept me back exactly what i wanted, i am so happy now as we are back together again. because I never thought my Ex Boyfriend would be back to me so quickly with your spell. You are the best and the world greatest Dr Kachi. if you're having broke up Ex Lover or your husband left you and moved to another woman, You do want to get Pregnant do not feel sad anymore contact: drkachispellcast@gmail.com his Text Number Call: +1 (209) 893-8075 You can reach him Website: https://drkachispellcaster.wixsite.com/my-site

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Mike Andridge
April 27th, 2023 at 10:36 am
Commented on: 230427

Modified to

7 rnds

1 PC/J

5 Amer kbs @ 53#

10 lunges

rest 45 sec

135/135/135/155/155/165/165

m/53/175

compare to's were similar #'s w/split jerks(these today were not split jerks)

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Lincoln Kerger
April 28th, 2023 at 12:06 am

Nice mod!

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Luis Oliveira
April 27th, 2023 at 10:28 am
Commented on: 230427

32 kg (70 lbs) DBs C&J. No more weights in the gym, so decided to practice Clusters with the same DBs as well.

(edited)
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Raffaele Guarro
April 27th, 2023 at 9:17 am
Commented on: 230427

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

lb 110-121-132-143-154-158-(165 filled )

PR 158 lb

deadlift 6x4 341 lb

(edited)
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Lincoln Kerger
April 28th, 2023 at 12:05 am

Congrats on the PR!

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Lars Eikermann
April 27th, 2023 at 4:04 am
Commented on: 230427

40 kg focus on form

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Chris Sinagoga
April 27th, 2023 at 3:34 am
Commented on: 230427

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Max output followed by full recovery. Test of power. Jumping with upright torso, overhead, unilateral loading


SHORT MEDIUM LONG


LIGHT


MEDIUM


HEAVY x


COORDINATION SCALE

Pick either the clean or the split jerk, same format, more reps per set


STRENGTH SCALE

What's your limiting factor? Is it the clean? Then do max effort deadlift. Is it the split jerk? Then do max effort push press


BALANCE SCALE

As is, but be still for 10 seconds on the clean landing and 10 seconds on the split jerk landing. Alternate feet too.


MY STUFF

Did back squats instead. No good reason other than I wanted to go slow and work on flexibility. Sets of 5 at 185


GENERAL FEAR LEVEL: 3

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