CFWUx2 10*45sp*2

95-106-117-122.5-128

128-139-150-155.5-155.5

135-135-140.5-140.5-146(4+1)

SP:95 115 120 125 130LB

PP:115 135 145 155 165LB

PJ:135 155 160 165 170LB

No barbell available, so:

Strict HSPU: 1,1,1,1,1

Kipping HSPU: 3,3,3,3,3

Pike push ups: 5,5,5,5,5

SP: 135

PP: 165

PJ: 185

115-135-145-155(f)-150

140-155-170-180-180(2)

155-170-185-190-195(3)

201107:

95-115-135-145-150

135-155-165-170-175

155-165-175-185(3)-165

200712:

95-105-115-125-135

135-135-140-145-150

135-145-150-160-150

190715:

115-135-155(f)-135-140

135-155-165(2)-140-155

140-150-170(4)-155-160

135-140-145-150-157.2

160-162.2-164.4-165-167.2 cycled reps

169.4-170-172.2-174.4-176.6 cycled reps

PR I think. First time in years I went up every set and went every 2.5m. This workout used to destroy my abs by the end. Tweaked my neck on lockout of set 2 or 3 of push press but felt okay to continue. The damage was done and it didn’t seem to hurt on any other set or get any worse.

178/41/69”

EMOM, with dumbbells

90, 90, 90, 90, 100,

90, 90, 90, 100, 100,

90, 90, 90, 100, 100

M/35/6'/178#

SPx1: 145/155/160/165/155

PPx3: 155/175/195/215/225 (5-lb. PR)

PJx5: 135/155/175/195/215(f4)/210(f4)

*215-lb. is 4RM PR

M/25/5'8"/155lb

CrossFit AFK

105lb-110lb-115lb-120lb-125lb

135lb-140lb145lb-150lb-155lb

160lb-160lb-160lb-155lb-155lb

Press 155/165/175/180(x)/180(x)

Push Press 155/170/185/200/210(oox)

Push Jerk 165/175/185/195/210

getting fitter, guess this is working!

Rx goal:

150

225

254

Actual:

Rx’d

115-135-145pr-150pr-155pr

175-190-200f-195-200pr

200-200-205-210-210pr

135,146,155,165,170

135,145,155,165,170

135,145,155,165,170

135,145,155,165,170

135,145,155,165,170

135,145,155,165,170

SP - 155-160-165-170(f)-170(f)

PP - 165-170-170-170-170

PJ - 170-170-170-170-170(×4)

Shoulder and push press stayed flat, push jerks went up since 11/4.

Sp-130,140,150,160,165

pp-145,155,165,180,195

pj- 155,160,165,175,185(Pr)

Shoulder press (1) 125-135-140F-135-140-140

Push press (3) 140-140-135-140-135

Push jerk (5) 135-140-145-150-140

sp: 95-75-95-100-105F-100

pp: 105-110 bad form-105-110-110

pj: 115-120-125-130-135 failed on rep 5😑

Rx for all movements

50-55-60-65-70

SP: 115-125-135-140-145

PP:150-155-160-165-170

PJ: 120-140-150-160-165

Strict: 135/145/150/155/160(f)

Push: 160/170/175/180/185(f)

Jerk: 155/165/170(f)/170(f)/165

still working on Jerk Technique

Strict: 145/155/165/175/185

Push: 195/205/225/235/245

Jerk: 185/205/225/255/1x 265🤣

Champions Club Scaling Notes

RANT

Nothing to rant about

WHAT ABOUT THE MOVEMENTS

Press - overhead pushing with heavy weight, more strength emphasis than skill

Push press - overhead pushing with heavy weight, emphasis on skill (core-to-extremity)

Push jerk - jumping/landing with heavy weight, emphasis on landing and overhead position

MAIN DECISION

Do I have the mobility to do push jerks or would it be better to go with split jerks instead

TECHNIQUE SCALE

As is, add reps to the sets - preferably more than 10

CONSISTENCY SCALE

Two options off the top of my head: either just pick one of the lifts to do in the max effort format and really nitpick all the stuff, or do something like AMRAP in 20 minutes of: 200-m run, 8 strict press, 8 push press, 8 push jerks, all at a weight that doesn't have to be broken up

INTENSITY SCALE

Easy option would be do something to get you breathing heavy before each set, using that fatigue as a factor that makes lighter weight seem heavier. Another option could be do really emphasize speed - bar speed on the strict press and overall set speed on the other two. Any major deviation means drop the weight a bit and keep the speed in tact.

INJURY SCALE

Kinda like Randy, you can think about this from a jumping or pushing perspective, depending on what is injured. So maybe an AMRAP in 20 minutes and pick from the following: handstand push-up, push-up, kb swing, squat jump, lunge, jumping lunge, hollow body hold.

MY STUFF

Did a bunch of sets of 15 reps in a row (5 strict press, then 5 push press, then 5 push jerk) at 85 lbs. after a morning basketball practice.

GENERAL FEAR LEVEL: 4

Love it. I just got my new drop pads yesterday. My neighbors will be pleased.

120 - 125 - 130 - 135(f) - 135(f)

135 - 145 - 155 - 165 - 170(2)

170(3) - 165 - 165 - 165 - 165

at work during lunch. Rushed and steel plates land like a bunch of steel plates. Probably woulda gotten a little heavier at home.

115-120-125-130-140

125-135-145-155-165

135-145-150-155-160

H -

35-40-45-45-45

45-50-50-50-50

DB push jerk - 20-30-30-30-30

(learning the movement)

Press 95/105/110/110/115

Push Press 95/105/115/125/135

Jerk 115/125/135(2, F)/95/95

60s rest between sets, caught up to me in the jerks

35/M/6’4”/259

135/145/155/165/170-fail

155/165/175/180/185

185/190/195/200/205

RX

Shoulder Press 155-155-165-165-165

Push Press 165-165-185-185-185

Push Jerk 185-185-185-185-185

M/55/6’1”/181

“I’m just chasin’ Charlie”

SP: 155-165-175-185-190 (201104 + 5)

PP: 155-165-175-185-195 (201104 + 10)

PJ: 155-165-175-185-195 (201104 + 10)

11/04/20: up to 135#-str/155-push/160-pj

Strict*1: 115#/125/135/140/145(f)

Push*3: 140/145/150/155/160

Jerk*5: 160/165/170/175/180

Short on time. Back stiff. No rack.

SP: 65-75-85-95-105 (singles)

PP: 105-95-95-95-95 (triples)

PJ: 5X5 @ 95#s

Not much rest.

(Finally) landed a new gig, yesterday. Wah hoo! Hung out with Officer Simmons, results there.

Hey Sinagoga, you run out of rants? Hope you’re doing ok, man.

OH press x 1

125, 135, 145, 155, 160F, 160

Push press x 3

125, 145, 155, 165, 170

Push Jerk x 5

125, 135, 145, 155, 160x4

(Kg)

Sp: 50/60/65/73

Pp: 60/70/75/83

Pj:70/78/83 (*3)/80

SP: 135,140,145,155,160

PP: 135x5

PJ: 95x5

M/49/5'9"/157

5x1 press to 125, failed@135

5x3 push press to 145, failed@155

5x5 jerk to 145, failed@155

No new PRs, but matched old ones, some that were set when I was alot bigger.

might have done a little better if I didn't have to clean the bar each time

Modified to:

5 AMRAP sets of:

DB Shoulder press

DB Push press

DB Push jerk

Using 2x9,5kg DB, 2' rest between sets

SCORE:

SP: 17-15-12-13-11 (68)

PP: 17-13-14-14-13 (71)

PJ: 15-15-14-13-13 (71)

--

2 km run as warm-up, 5 km run in the morning.

155 x1 for 5 sets

155 x3 for 2 sets

165 x3 for 3 sets

165 x5 for 5 sets

11111 (max 50kg)

33333 (max 45kg)

55555 (max 40 kg)

Shoulder Press: 15-45/ 10-55/ 5-65

Push Press: 5- 55/65/75/80/85

Push Jerk: 5- 55/65/75/80/85

My left shoulder has been feeling off for almost a week so kept it light today.

SP: 95-115-135(PR)-145(f)-125#

PP: 115-125-135-145(failed 3rd rep)-125#

PJ: 115-125-135-145(PR)-125#

Almost failed last rep of 145 PJ and right elbow was started to have issues so dropped weight for last round of PJ. Some mixed results but an overall improvement from last time.

SP: 155-165-175-185-195

PP: 165-175-185-195-205

PJ: 175-185-195-205-215

Tiny bit better than last time.

Anyone else having login issues with firefox?

m/52/5'11"/200#

M / 36 / 84.5kg

completed this post 75 rep snatch session

strict press 5x1 (50kg / 52kg / 55kg / 57kg f / 55kg)

Push Press 5x3 (60kg / 65kg / 67kg / 70kg / 72.5kg)

starting to get beat up by this point so went for speed work on push jerks

push jerk 5x5@ 60kg

135-140-145-150-165

95-105-115-125-135

115-115-115-120-120

Rx, 2x70#DBs.

135-145-155-150-150

145-150-150-155-155

155-165-170-170-170

then made up “Randy” from yesterday.

6:43rx

Rex @ 120lbs

Shoulder Press

135-140-155-165-175(post surgery PR)

Push Press

165-175-175-180-185(f)

Push Jerk

Fixed at 165 for practice and proficiency

I played around with narrow grip and split on the Jerks. I honestly don’t train the movement enough...

Rounded out with Crossover Symmetry and stretching.

Weight was fixed for each exercise:

SPs @ 110lbs = 550

PPs @ 115lbs = 1725

PJs @ 120lbs = 3000

Last time I did progressive weights each round

Press = min / max / total / delta

SPs = 95 / 115 / 525 / (25)

PPs = 115 / 125 / 1815 / +90

PJs = 95 / 120 / 2800 / (200)

Total delta = (135) vs today

I changed strategy because last time I burned out on push presses and didn't have enough left for jerks. Today I aimed for total rather than max.

95, 115, 135, 145, 150

All movements and sets

SP: 105-115-120-125-130lbs pr

PP: 130-135-140-145-150lbs pr

PJ: 150-150(f)-145-145-145lbs

95, 115, 135, 145, 150

on all movements and sets

Shoulder press 1-1-1-1-1 reps 65-75-85-95-105

Push press 3-3-3-3-3 reps 107.5-110-112.5-115-117.5

Push jerk 5-5-5-5-5 reps120-122.5-125-127.5-152.5

RX’d

135/135/155/155/155

155/155/155/155/155

185/185/185/185/185

Rx:

115-125-135-135(f)-125

95-105-115-125-135(2)

105-115-125(4)-125(4)-115

M/30/145

thanks for the workout you send me every day I love doing crossfit

rx

130/135/140/145/145#

115/120/125/135/140#

115/125/135/145/135#

m/50/175

SP: 65/85/95/100/102

PP: 105/110/105/105/105

PJ: 85/95/100/95/85

174CM/77KG/29AGE.

200710.

SP:30-40-50-60-65kg.-67x

PP:70-80-85-90-92kg.-95*2

PJ:50-70-85-95-105kg.

https://youtu.be/5bBT7fd89_o

201104.

SP:60-62-64-66-68KG.

PP:80-85-90-95-97KG.

PJ:80-90-100-105-110KG.

https://youtu.be/RqGuR8nHsCo 

210204.

SP:60-62-64-66-68KG.

PP:81-87-93-99-102KG*1.

PJ:95-100-105-110-115KG.

https://youtu.be/72qaPWAbSMs

M/49/88

Sp165

Pp175

Pj175#

75 80 85 90 90 *failed at 95

95 100 105 105 110

95 95 100 100 105

Hello. Silly question maybe... is this done SP 1-1-1-1-1, then PP 3-3-3-3-3, then PJ 5-5-5-5-5.

or is it:

Rd 1. SPx1 + PP x 3 + PJ x 5

Rd 2. Same.

Rd 3. Same.

Etc...

Thank you.