CFWUx2 burgener 2*95cj/106/117/128
135 146 157 168 173.5(2f,s) 179 184.5(f)

This should probably become a pre requises to receive financing.  Instead of putting the emphasis on finding something (and pushing the data to find what they want), it should be the goal that the study is reproductible and transferable to humans.  

I like how Boveri himself already had some parts of the truth.   It just didn’t catch the attention of the scientist at the time?  Or is there a reason why no one at the time challenged is position?

135-180-190-190-190-190-190 Rx'd

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

one sided dumbell clean and jerk - 15 lbs

165-170-175-185-190-195-200
Squat cleaned first four sets. Power cleaned last three sets. 

PC&J @55.60.65.70.72,5.75.75kg. 33 222 11. Wrist and knee issues keeping me from Rx.

198-213-223-233-233-233-223 not as dialed in today form wise. Cleans were all good but jerks still not dialed in since I switched feet. Should’ve gone lighter for better form in the last 3 sets. Did a few singles at 173 afterward for building consistency with good technique. 

Last time: 200-210-220-220-225-235-240m

140

Full Squat jerk went up to 185Lbs

135-155-175-185-195-205(fail)-200

315-335-355-365-315
15 lbs pr

185lb - 195lb - 205lb (PB) - 225lb (fail clean) - 210lb - 215lb (new C&J PB) - 220 (got the clean new PB failed the jerk) 

95/135/155/165/175/185/200 pr 

Squat clean to 1 push press, 1 push jerk, 1 split jerk

1. 115
2. 135
3. 155
4. 155 (didn’t like form on set 3)
5. 175
6. 185
7. 185 (focus on form)

145lb-155-165-165-175-185-195F

155, 185, 195, 200, 205, 210, 215(fail)

M50/5'5"/155

135-145-155-160f (jerk)-140-140-140-

245lb

52-52-52-52-52-52-52-kg.
115-115-115-115-115-115-115-lb.

60, 70, 75, 80, 85, 88, 90

M47/170
Used dotcomscaled on instagram
Did 20 mins of clean progressions and
20 mins of jerk progressions.
Moving a lot smoother, looking forward to Jan 27th workout with squat cleans.

175

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

155-175-185-195-205(f)-195-200(f)

Notes: Pick loads that allow you to attempt to set a PR in later sets. These were all hang power cleans and push jerks, 200 is my PR in the clean which was limiting factor today. 

105-115-125 miss-125 miss-125 miss-115-115 
Did them one arm with a barbell. My left shoulder has been mad the last few days so I’m giving it a break. 

95/135/155/165/185/205/205
Matched PR for 3rd compare to.  Ready to break it next time

M/59/6’2”/230

60kg, 70kg, 80kg, 80kg, 80kg, 80kg, 80kg

235-235-235(f)-235-235(f)-235
Fails on the jerk, right arm was tight from the elbow, caused positioning to be off. Realized after 6th rep it wasn’t beneficial to lift again, may just delay recovery.

5 rounds 30 sec on/1:30 off of max cal ski erg
16/15/14/13/13

115, 125, 135, 145, 155, 155, 155.

Next time start first working set at 155.

my shoulder/wrist mobility was a joke
185-225-235-245-255-265(f)

100 lbs, 105, 110, 115, 120, 125, 130 (failed two attempts). PR on 12/17/18 was 125 lbs so no new PR. Completed 1/26/19.

135-135-145-155-155-165-165

Clean was no problem but the jerk started getting heavy and I wasn’t getting under the bar as fast and smooth as I should have. Need to practice with that load more. 

62,5-65-67,5-70-72,5-75-77,5(PR) kg

155-155-155-155-160-165-170

D
55 throughout 

145 all reps. 
Really struggling with coming under the bar. Weak knees make me timid to squat and lose the weight. No flexibility in the wrists to land weight on my delts so bar weight stays in my arms. 

115-125-135-145-155-165 lbs

Worked up to 150 today. Failed my clean at 155 (current 1RM) twice but that’s okay. Got curious and ended up PRing my jerk from the rack at 165. Good day of lifting.

110-120-130-140-150-160-175

Rx in #s: 95, 115, 135, 155, 175, 195pr, 200pr

175-185-195-205-210-215. No max

155-175-195-205(pb)-185-210(pb)-210(f)

20181218: 135-145-165-185-195(pb)-185-200(pb)

145-155-165-175-180-185—190(PR! By 10)-95(fx1)

55-60-65-70-70-75-75(new PR)

All in pounds:
85-85-85-115-117-120-125(new PR)

165-175-185-190(PR)-195(PR)-185-175

This was great. 185 was my PR. Very proud! Hoping to break 2hundo next time.

Weight in pounds: 
205 - 205 - 215 - 225 - 235 - 245 - 255 
I’ve done clean and jerks twice in the last month or two and had done virtually none for many months prior to, so I’m happy with getting to just over 90% of my all time PR (all time PR 280 lbs, which was about 3 1/2 years ago). Excited to keep working at it. 

Still nursing a knee injury, so worked this into a bit of rehab work. Still was able to power clean and push jerk up to 225 pain free. Did a few box squats up to 225/5, then did some strict pull-ups. Got a set of 20! 

1/25/2018:
155-155-165-165-165-170-170

Compare to: mid 2018
95(3)-115-125-135-145-155-165 lbs.

 (12/2018)
95-115-135-145-155-165-175 (PR!)

The handstand holds are translating, as well as the L sit, for the jerk.

Clean and jerk 3-3-2-2-2-1-1 reps
95, 95
115, 115, 115
135, 135

Still rehabbing the shoulder, so I subbed 30 C&Js at 95lbs ("Grace-lite") but SLOWLY with a strict full squat, and a stop/hold at each position: 9:11

80-85-90-91-90-85-85 all in kg 

Hit my year long goal of 200!
155,165,175,185,190,195,200 Lbs. Felt great!

M/44/6'2"/185

Squat clean and jerk
165/170/175/180/185/190(PR)/195(PR)

77-99-121-143-154-154-154

115 lbs
135 
155
165
175 PR
185 fail on jerk
185 fail on jerk

115-135-155-185-195-205-215lbs(missed)

Male 37y/o 185lbs
185
195
205
215
220
220
220

90% (225) 

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

135,155,160,165(fj),165,170(fj),170
Rx(squat clean and push jerk)

185, 205, 215, 225, 235(f), 235(f), 230(f) rx(squat cleans and push jerks)

50#/50#/50#/50#/50#/50#/55#
dumbbells

M/25/185#

185-205-205-205-205-205-205

Could have probably done a more weight but I didn't want to fail (no bumper plates).

155,165,175,185,195,195,205
Full Clean each rep.

lbs: 135, 155, 165, 175 (PR), 185 (F), 185 (F), 135, 135. Clean + split jerk. I do see progress, but I also know coaching would help a lot. And apparently my math abilities are not great. :)

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

in LBs
80 - 100 - 120 - 140 - 150 - 160 - 170 (New PR)

M/56/6'2"/178
165#, 170, 170, 175, 175, 180(PR), 185(fc), 185(fc), 185(fj)
...so close to getting 185#. 

65-75-85-90-95-100-105(PR)-110(F)

No new PR today, and same as compare to date, but 105# felt a little easier going up today. 

85-85-95-95-105-110-115

Did the beginner's version all in lbs:

65-3reps
65-3reps
75-2reps
75-2reps
85-1rep
85-1rep

145 5x1. 150 x1 . 155 x1 .

followed by deadlifts 
365 5x2 EMOM - 335 5X2 EMOM

135 - 155 - 165 - 175 - 185 - 195 - 205(PR)
I was very excited about getting over 200lbs in the clean and jerk movement! 

95-115-135-145-165M-165M

250/250/242/242/242/242/231

165 185 205 225 225 230 135. 

dumbbells

7x120

40/45/47.5/50/50/45/45 (kg)

Wasn’t sure of how heavy I could handle so worked up from 60kg and set my PR as 95kg

M/44yo/5'8/#199
135/155/185/205/225/245_failed
power clean + split jerk

115-125-125-125-125-125-125

All cleans from hang - working through some low back issues

10 minute warm up airbike
125#,135#,145#,155 PR ,145#,135#,125#
10 minutes D/U practice cool down

#135x2, #155x2, #175x2, #185, #205, #225, #230 

Any suggestions for a cool down WOD to burn some extra calories?

All in KG:
45/50/55/60/65/65/65/60

PR day!!! Pr’ed at 75 and just kept going. That felt amazing!!!

45/55/65/70/75/85/95

Me and this workout are not friends :)
I'm progressing too slow on my squat clean and jerks / snatches
any advise appreciate it,
2x40, 2x50, 60,65 , 70kg 3 attempts was afraid of the weight but the 4th one i managed to squat clean but i was too deep to stand up so i dropped the weight.

135
154
176
187
198
204
209

failed 80kg catch in jerk but not hard in clean

65/75/80/85/90/95/100

Light day, focusing on technique. Full squat cleans&push/split jerks.
50-60-70-70-70-60-50kg

50/50/55/55/60/60/62.5 (pr)
All in kg

Please stop posting weird unrelated “art”. It’s creeping me out.

All @ kg

60-70-80-80-90-90-100

135-155-165-175-185-195-205(f)

165-165-175-175-185-185-185

I think I need a coach. Took a side view slow-mo video if anyone wants it. 
1 95
2 115 F
3 95
4 95
5 95 
6 95
7 115 F
8 95
I tried working on mechanics since the 95 to 115 evaded me, I believe for a lack of properly getting under the bar among other things. 

Squat clean/jerk
135
135
145/145/145/145/145
focused on speed under the bar.  Squat cleans are a weakness, so worked on that.
m/48/175

1775lbs total
245 - 255 - 265 - 275 - 245 - 245 - 245lbs

Same at 181217, but felt much easier today.

100kg,105kg,110kg,112kg,113kg,114kg,115kg
bodyweight:76kg

I wonder if it was a little to short.(>_<)

125
145
155
165
175
185
190 PR

Failed twice at 195

Intended Stimulus
.
This is a high-skill heavy day. Athletes proficient with the clean and jerk should go for a heavy load. If the bar is moving well load it up and see where you land today. If mechanics are not there today, shoot for seven singles at a heavy weight with the intention not to max out but to find some solid reps at a higher percentage. Athletes familiar with this lift but not yet completely proficient should work the clean and the jerk independently and then try to attempt some heavy, but not maximal clean and jerks. Athletes new to "clean-and-jerking" should spend their time going through the progressions for these lifts.

OPTION 1
A. 5 rounds building from light to moderate of:

dip clean + hang clean + clean

then build to a heavy clean, don't add load unless mechanics are crisp.

B. 5 rounds building from light to moderate of:

tall power jerk + power jerk + split jerk

then build to a heavy clean, don't add load unless mechanics are crisp.

C. Then build to a heavy clean and jerk, don't add load unless mechanics are crisp.


OPTION 2
A. Spend 20 minutes going through the following progressions. Move to the next one only if the one before is crisp.

Scarecrow Power Clean
Tall Power Clean
Dip Power Clean
Hang Power Clean
Full Clean

then go through the squat clean variations of the above.

B. Spend 20 minutes going through the following progressions. Move to the next one only if the one before is crisp.

Strict Press
Push Press
Tall Power Jerk
Power Jerk
Split Jerk Position
Tall Split Jerk
Split Jerk


For videos of these movements check the movement library on the Catalyst Athletics website.

Champions Club Scaling Notes

STIMULUS: Max effort with singles means one of two things: either we’re going for our pr, or we’re challenging our technique by limiting feedback (with a set of 5 for instance, reps 2, 3, 4, and 5 are adjusted and done based on how the previous one felt.) But as with all max effort days, just disregard the specific rep or set scheme if it means getting your purpose out of it (technique work, for instance). Rest as needed in between if it’s a max, or if it’s sub-max then maybe shorten the rest to make it feel heavier.

GROUP: One of the things I’ll do somewhat often on max effort clean and jerk days is pick one of the movements. With a veteran group, they can just do the full thing. With an intermediate or new group, I’ll watch closely while they’re going over technique; if, for example, the split jerk looks off or would be limiting an otherwise strong clean, we’ll just do max effort cleans for the day and save the split jerk for another time. If the technique all-around is not right to go heavy, then throw together a little AMRAP with clean and jerks, handstands, and either lunges or squats. Or do the affiliate owner special: clean and jerk 1 rep, clean some piece of equipment, clean and jerk 1 rep, clean another piece of equipment. Repeat until the place is spotless.

INJURY: The AMRAP format above makes for easier scaling from injuries. Keep all lower body or all upper body depending on what they need, as well as some midline progression like hollow or plank holds.

I’M SCALING THIS WELL IF: I pr, if I feel like I lifted heavy, or I feel the technique “click”

I’M SCALING THIS POORLY IF: I subbed bicep-curl Olympic presses for the clean and jerks.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 3. Fun lifts. Athletic. Less humbling than deadlifts and squats.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 6. Max effort days are always a touch above average (at least) because not everyone has “it” on that particular day, and it can be hard to admit that and adjust.

35#/45/55/65/75/80(PR)/85F
Wah hoo!  FINALLY got past 75!  🥳

In Lbs
185-205-215-230-235-F240-F240
Made the clean and even had a 250 just couldn't get it over head

Globo Scale...  If you have bumpers at your globo go to town here.  For those who do not, read on.  Keep this to a weight you can manage and carry down to the ground if you do not have bumper plates available; in this I suggest warming up well, then picking a heavy weight and sticking to it.  Another sub idea are heavy power clean singles (again something heavy but something you can control to the ground from the shoulder) followed by heavy barbell push press or push jerk singles (same rule).  Do the push presses or jerks in the squat rack with the safety's at about mid chest height.  If your gym prohibits overhead barbell lifting and/or Oly lifting, or you don't feel comfortable carrying down iron plates, use heavy Dumbbells instead.

Light to heavy as possible I’m assuming?