135-145-155-165-185 (questionable form, more of a push press than a push jerk) Rx'd

First time clean and jerking a barbell since COVID hit.

SLIPS completed.

CFWUx2 OHS 10 10 5 3 3 1 10*45dl/1cj 10*135dl
135 146 157 168 179(f) 179

115-125-135-145-150

E4MOM, and did SLIPS afterward

5x130

Squat+push press 5x5 - 45. 55. 60. 62.5. 62.5 (all kg). Neither my wrist nor knee would be good under really heavy weight and I need the practice. 

Worked up to 225 and did 5 singles of power clean and jerk. (Squat cleans last time) 
Some were better than others but the jerk felt way better than it has recently. 

L sits on floor: :15 emomx5
Stretching 5 m: mostly pancake stuff for: Handstand descents: at least 10 good attempts, some more solid than ever
Planks: rear plank :30-:35 rest :25
Then tabata side plank alternating sides
Then 3 sets of :20 front/:20 back scale both on right leg then both on left leg. 

185-195-205-215-215(F)

65kg
70kg
75kg
80kg
85kg (F)

135-155-175-185-195lbs Rx + Practice

185, 205, 215, 220(PR), 225(fail)

M/6’3”/200
Can’t drop/or miss at home during nap time.
5 emom@225 (push jerk)
Rx work after

55kg for clean and jerks 

155,165,170,175(PR),180(FJ)

145-155-175-185x-185x, worked on push jerk.

M/57/6'2"/176

Ring dips yesterday fried me, so didn't push this at all today. Still relatively pleased.

135, 155, 155, 155, 165#

no time for mobility portion...

165-165-170-175-185# pr!

135, 155, 170, 185, 200 (PR)

70, 75, 80, 85, 90(f)

225x1x5

205-215-215-225f-225!

60-60-65-75-80 (PR)

155-165-175-185-195 (5lb PR!) -(attempted 200 x3) 

35#/45/55/65/70/75/80(f)-3 times failed at clean
5 min practice each (Scaled for strength & hurt wrist):
L-sit transition, feet on ground 
Plank holds, off elbows 
Slow tempo pike push-ups 
Scales
Stretching 

195#-205-215-215-215f

Clean & jerk 155
Good progress on all other exercises 

185-185-185-195-195

95-105-115-125-135F jerk didn't drop good
5 mins each of all listed

First time doing this so it was more of a clean into a thruster:
135 lbs
155 lbs
175 lbs
185 lbs 
195 lbs

Max effort on the mobility portion

225 - 245 - 265 - 285(F) - 245lbs

Failed the jerk at 285lbs, but that’s a clean PR.

Didn’t have time for the 5mins, mill make up later.

Clean & Jerk
85/95/105/110(PR)/115(F)/105
Looks like I’ll be stuck at 110# PR for  a little longer. 

Easy day first back squat 3-3-AMRAP (4) at 75-85-97kgs
THen 50-55-60-65-70kgs (Two more attempts at 75kgs, but only cleans were successful). Squat cleans and power jerks.
M 42/1.78m/77kg

185, 205, 215, 225, 245 Rx (squat clean and push jerk). PR

Completed all other movements.

I’m not very string and this is the first week back in a long time. In lbs
115-125-135-145-155

I’m not very string and this is the first week back in a long time. In lbs
115-125-135-145-155

Very disappointing day. I have been stuck at 205lb clean and jerk for a month now...my daily workouts consist of following this programing to the tee. Any suggestions on how to improve?

Hang Power Clean 3-3-3-3-3
95-105-115-125-135
Considering back flare up 6 weeks ago I couldn't clean the bar this is a win. 

Then 5 minutes each of:

Planks
KTE
Stretching
HSPU EMOM 7 - with controlled cras....I mean descent

80-85-90-(93)-93 all in kg 

205-225-245-255-275. Was feeling pretty stiff so I didn’t push the final lift to absolute max. 

Practiced the rest of the stuff. Anyone else’s hip flexors getting super stiff from this? 

Enough weirdness going on w/ my body today that I didn't want to do heavy C&J.

Alternating DB shoulder press and back squats
35# single arm SP-10 reps
195# BS-5
35# both arm SP-8
205-5
35# both arm SP-9
205-5
35# single arm SP-9
195-5

I'm not very strong on C&J so I restructured as follows, for technique/proficiency:

2 minutes to complete each round of FULL squat clean & jerks:
10 @ 100lbs
9 @ 105lbs
8 @ 110lbs
7 @ 115lbs
6 @ 120lbs

I only completed 9 @ 100lbs when the 2min bell rang. Each of the other rounds was completed with 15-20 seconds to spare. So maybe I should have gone back and added 1 more C&J.

I ordered the 5-minute practices as
L-sits
Stretching
Handstand slow descent to headstand
Varied plank holds
Scales

85-90-95-100-105 lbs

Hadn’t recorded a ORM in clean and jerk yet so just started at a reasonable weight and moved up from there.

Pwr cln/jerk
145
145
155
165
165
Stretching and planks
m/49/175

M/40/169cm/107Kg

132
154
154
165 Fail
165 Fail

25 mins of mobility work.

Squat clean and jerks: 105 lbs., 115, 125, 130 (got the clean but failed the jerk), 120, 120. 

M/44/6'2"/185#

From @kettlebellkings 25 rep challenge unbroken 2 arm clean to squat to press used 1 70# KB

From @ryanfisch
100 burpee snatches 53/35# *switch arms every 5 reps
Scaled to 44# KB
14:37

in kgs
120-125-130-133x-133

6 x 0:15 plt l-sit
5x attempts at static freestanding handstand
3 attempts at slowly lowering from hs on wall
3 x 0:25 front scale/side
3x 5 controlled back scale
3:00 plank hold
stretched hips and hamstrings

Please cannot translate what you mean for 
practice scales, i'm from italy..thank

Intended Stimulus
.
Heavy day! Today let's have some fun. Go as heavy as you can while mechanics allow you. The Clean and Jerk is a very technical lift, however it is very forgiving with sloppy technique. That means it is going to be on you to keep your standards high! Remind yourself, the better your technique is today, the more you will be able to lift tomorrow. And in Olympic Weightlifting longevity is one precious reward. For athletes who struggle with technique in either the clean or the jerk, consider working on the lifts separately starting with the trickier of the two. Athletes new to the clean and jerk should work on progressions to learn them. Experienced athletes can use progressions as warm ups. 
For the second part, pick drills that are at the limit of your capacity: you can control them with good positions, but not for long. The five minute window we have today will be appropriate for that training.
LIFT HEAVY, DRILL HARD, HAVE FUN!


Progressions for Clean*
5 sets
5 Cleans in Full Extension 


4 Sets
2 Hip Clean + 2 Hang Cleans 


3 Sets
2 Segment Clean Deadlifts + 1 Clean

*Video for the Clean in Full Extension is @dotcomscaled. For all the other drills, look for videos on the Catalyst Athletics Library.

Progressions for Split Jerk*
5 sets
5 Press Behind the Neck in Split Position 
 
4 Sets
2 Jerk Drives + 2 Tall Jerks  
 
3 Sets
2 Pause Jerk + 1 Split Jerk
 
*For all the drills look for videos on the Catalyst Athletic Library.

Performing 5 heavy singles will require adequate build-up time. Heavy singles on a clean and jerk was last performed on February 20. A good guideline could be to have the first set start at 80-85% of a 1-rep max before building to max loads. 
I will have almost everyone attempt this workout as prescribed, as long a sound mechanics are maintained. Most of my experienced athletes will be coached to achieve near-max loads on the third or fourth set. For less experienced athletes, I will manage the loads so there is always a few reps left in the tank. Modifying the rep-scheme will only take place if a special situation presents itself, such as injury or for athletes that need significant practice at lighter loads. 
I will reduce load on remaining sets if an athlete’s technique significantly deviates from sound mechanics or if there are multiple failed attempts.
A full squat clean will be coached today, but it is important to understand that this movement is, essentially, about getting a load into a supported position and then getting it overhead. If technique is not sound, an athlete can perform the following sequence of movements to achieve this goal:  1. A power clean, followed by 2. a front squat (optional), and then 3. finishing by performing any overhead movement the athlete can perform soundly (shoulder press, push-press, push-jerk, or split-jerk).

Complete as many rounds as possible in 20 minutes of:

5 strict L pull-ups
10 ring dips
15 single-leg squats

7 rounds + 12 reps
222 reps total
Rx

Globo scale- if you have bumper plates, so this one as RXed and max out.  If you only have iron plates, work to heavy singles that you can control on the way down.

For the other movements, l sits (boxes, benches, dip bars, a chair, or hanging from a pullup bar);  handstand decent ( dumbbell shoulder press negatives) , stretching  (RomWOD, Mwod, Yoga).  Planks are self explanatory.

Champions Club Scaling Notes

RANT: 
Here’s your homework: try and see how you can use the accessory movements to reinforce good positions on the clean and jerk. One thing I hope to show on these scaling notes is that when you see beyond the code of the movement specific name, then you’ll see how there’s really like 4 or 5 general movement patterns and positions that are consistent across everything we do.

I SHOULD TRY THIS RX’D IF: my technique is on point and I’m feeling like a pr is right there

ORGANIC SCALES:
Strength — freeze in receiving position on clean and split jerk, and add reps and sets
Stamina — connecting reps without putting the bar down would be good here. Try 10’s
Endurance — quick sprint then hit your clean and jerk set, rest as needed
Flexibility — overhead lacrosse ball mobility before each set, do 2 split jerks at each weight while light. Also go into full squat

NEUROLOGICAL SCALES:
Coordination — let go of the bar on every clean and split jerk. That means timing is right.
Accuracy — stick with the same weight each rep set, add reps, and try to do it in a certain time
Agility — same as stamina
Balance — same as strength (funny how these two categories are tied together). Also handstands and scales

GROUP VERSION:  
I will probably keep with the time limit thing going, giving new kids more reps and veterans freedom to go when they feel like it. But I’ll probably do the handstands and suck in between sets

WARMUP:
Handstand — overhead prep
Hollow hold — overhead prep
Box jump — good landing prep
Jump rope — always
Kip — spend some time hanging

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  3. I like these max efforts more than the deadlift/squat ones. But getting under a heavy split jerk can be scary at times.