115-125-135-140-145-155-160-165-170 Rx'd

Tried to do good reps, as I could not dump the bar. 

CFWUx2 10x45dl 5cj 10x95dl
95 117  135 146 157  168 172.5 178 183.5

5x5 db squat clean and press with 50lb DBs in hotel gym

135, 145, 165, 175, 185, 195, 205, 215-fail, 210

95,105,115,125,135,165(FJ),165(FJ),155,160(FJ)

175-175-185-195-200-205-215-215-205 e3-4m

40/185/69.5”

135-155-160-165-175-195-205(pr)-205-210(pr)

170607: 135-145-155-155-160-175-185-200(f)-190

185, 185, 185, 185, 185, 185, 190, 195, 200, 205

105lbsx2, 135lbsx3, 185lbs, 195lbs, 205lbs, 220lbs(PR)

On 9-20
135-135-145-155-155-165-175-185-195F

175x5
185x5
195x3
195x3
195x3
205x1
215 F

No issues on 175 and 185.  Had some challenges with 195, missed either a jerk or a clean in each set (but did get 3 full reps each time).  205 was good.  Couldn’t quite get under 215 and tried a couple times but seemed to run out of gas on my pulling strength.  On the third try, my hand tore and so I tried to see if I could do some with straps, but it was just too painful.

46m/5'10"/180

50-55-60-65-65-70-75(squat clean&push press)-65kg
43/1.78m/75kg

M/34/5'10"/190

(5) 135-135; (3) 145-155-165; (1) 185-195-205-215

Might have been able to get 225, but was happy with 215.

135-135-145-145-145-155-165-170-170

135 for the first 6 rounds, 155 for remaining 3

5: 75 lb., 85
3: 95, 105, 110
1: 115, 120, 125, 115
Completed 190922 (after first completing 190921 WOD then resting 20 minutes).

105-115-125-135-150-160-170-180-190(PR)

Clean and jerk 
5- 80
5- 85
3- 95
3- 100
3- 105
1- 120
1- 125
1- 130
1- 135

33 / M / 5'9" / 137lbs

Dumbbells C&J
35-35
35-40-40
40-45-45-45 (heaviest DBs available)

75,95,115,125,135,145,165,175,185. M/39/5’10”/230lbs

F/46/140/5’6”
Did a semi version of Chris’ options
Ended up with 10 sets of 3 @ 55lbs
Each set was dead lift, squat clean, front squat, push jerk
I’m new enough I couldn’t decipher what all the warm ups were saying - low clean vs high clean and difference between high clean and hang clean.  I did watch some catalyst videos but you have to know your terminology still to find what you’re really looking for.  
In the end - I was tired, perfecting for muscle memory meaning I did a lot more cleans than the 30 because if I didn’t like how the movement felt I did it again.  Once again - pause at the dead lift and think “shrug - explode” to get the right movement.  

5 - 135
3 - 155
1 - 165-175-185-190 Rx

M / 31 / 5'8" / 149lbs

5 - 65/75 (PR)
3 - 80/85 (PR)/85
1 - 90/95 (PR) /95/95

Failed at 100

Squat Clean/Split Jerk
5, 5, 3, 3, 3, 1, 1, 1, 1

65, 75. 85, 95, 105, 115 for singles

Add 5 to each set

95, 115, 125, 135, 145, 185, 195, 205, 225 Rx 

95x5/105x5
115x3
125x2 F the 3rd jerk
125x2 F tried again! 😂
135x1/135x1/125x1/125x1
Underestimated how sore I was from yesterday! Only had 30 min. total to get this WOD done! Focused on form! PR’d my Clean & Jerk! Look forward to tackling this WOD again fresh!!!

130/5
140/5
150/3
160/3
165/3
175/1
180/1
185/1
190/made clean(pr) failed jerk

Power cleans on 5s and 3s
Squat cleans on singles

C&J
5x 95/105
3x 115/125/135
1x 140/145/150/155

This article offers great support for resistance exercise as an effective therapy for metabolic syndrome on its own. To perform resistance work, the muscle has to become more adept at moving sugar into the cells and at burning fat (depending on how intense the exercise becomes). Resistance exercise becomes a super therapy, when combined with a diet in sync with the body's stone age biochemistry and physiology -- ie one lower in total carb, a diet of meat, fish, poultry, eggs, some dairy (or not depending on the person), fresh low-starch vegetables, some low-sugar fruits, very little to no added concentrated starches, and very little to no added sugars. 

Best C&J was 245, cleaned 265 but failed jerk.

M/44/6'2"/180#

5 - 115/125
3 - 135/145/155
1 - 165/175/185/190

SCALED 
Clean and Jerk:
-5@65#
-5@75#
-3@85#
-3@95#
-3@105#
-3@115#
-3@125#

*Note: focus was on progressive overload IOT focus on technique

Weak today
Rx’ed
135-155-175-185-185-195-205-190-185
:(

Did separate cleans and jerks for 5x5 since I'm a newbie and my clean weight is much more than my jerk weight.

Cleans: 5 x 95, 105, 110, 115, 95lbs
Split jerks: 5 x 75, 80, 95, 80, 85, 95

Got 5 PRs today- two 1 RMs, 2 volumes, and one weight! 

But, my back was sore after the cleans- feels like I pulled something in my lower/middle back. Possibly I'm disconnecting from the bar and jerking on the bar from the deadlift up into the triple extension? Anyone else run into this? Guess I need to go have a pro look at my form.

M/34/150lbs

115-135-155-175-185(F- one rep completed)-190-195(F)-195-200(F). So close on the last one. Dammit!

225 - 235lbs
240(PR) - 240 - 240lbs
245 - 265 - 275 - 285lbs(F)

Got the clean, failed the jerk.

Clean & Jerks
5@ 65/75
3 @ 80/85/90
1 @ 95/100/105/110(Fx4)/95

Couldn't get 110# today which is my PR. Kept failing on the clean. 

5-95,115
3-135,155,175
1-195,205,215,220

3 x 5 x 95
3 x 3 x 115
135/135/145/155
This is my third time doing C&J, finally felt natural doing the full clean for the catch and the jerk. Kept the weight light, it felt great.

235
246
255
266 fail

After a couple days of gymnastics, it’s nice to see a heavy lift pop up. This rep-scheme allows for plenty of time to practice and refine mechanics, at sub-maximal loads, before attempting near-maximum loads. I will have almost everyone attempt this workout as prescribed, as long as sound mechanics are maintained. Most of my experienced athletes will be coached to achieve near-max loads on the final set of 3 reps and the final set of 1 rep. For less experienced athletes, I will manage the loads so there is always a few reps left in the tank. I will allow for a drop of the bar from the overhead position between reps of the same set, but I will set some time guidelines to make sure my athletes are not resting excessively between reps. For example, I might require the sets of 5 to be completed in under 50-seconds and the sets of 3 to be completed in under 30-seconds, etc. Again, those are general time guidelines. If an athlete goes slightly beyond those recommendations, I will be ok with it. 
Modifying the rep-scheme will only take place if a special situation presents itself, such as injury or I am working with a very new athlete that might benefit from doing a few extra reps at lighter loads. I will reduce load on the remaining sets if an athlete’s technique significantly deviates from sound mechanics or if there are multiple failed attempts.
I will coach a full squat clean today. However, 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).

5s: 35/45 3s: 55/60/65 1s: 70/75/80/85 (PR!)

That last one fought hard on the catch!  Was stuck at 70 forever so seeing the weight creep up this year, even with the injuries, is gratifying.  😊

Not feeling it today. Did the rep scheme starting at 95 and added 5-lbs for each successive round, so
95-100-105- ... -135

I disagree with the use of the word sarcopenia and the implication in the article.  Our quasi researchers are going to have to update their outdated beliefs.  Determining when sarcopenia sets in has never been established.

Hi, small suggestion for multi-part articles: add a clear list of links to the other parts (part 1, 2, 3).

Scaled to band assisted pull ups
Rounds completed: 2, 2, 3, 5, 8

Globo scale: if you have a barbell, bumper plates, and a place to drop do this as Rxed. If you have only iron plates then build up to heavy singles that you can control on the way down.  If necessary you can also do heavy cleans, then heavy s to oh in the rack.  If your gym prohibits Oly lifting either do the dumbbell sub or perform heavy deadlifts, then shrugs, then press.  If you do not have a barbell today do amrap sets with the heaviest available dumbbells, if you max out. 

Warm-up for 190920:
GENERAL WARM-UP

Tabata alternating between:
Wall-ball shots
Spiderman lunges

*Tabata = 8 rounds of 20-sec work, 10-sec rest

SPECIFIC WARM-UP

Clean and jerk
3 step-outs to receiving position with PVC overhead
3 split jerk "lands" with PVC overhead
3 split jerks with PVC
3 split jerks with an empty barbell
5 low hang muscle cleans + front squats
5 low hang squat cleans
5 clean and jerks

Build-up
4 sets of 3 clean and jerks, increasing in loading each set
Set 1: approx. at 30% of 1RM 
Set 2: approx. at 40% of 1RM
Set 3: approx. at 50% of 1RM
Set 4: approx. at 60% of 1RM
> First working set should be approx. 70% of 1RM

Clean and jerk 5-5-3-3-3-1-1-1-1 reps

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.
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 in the next post. 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.

Champions Club Scaling Notes:

RANT:
The difference in set numbers is for advanced athletes. So we're clear, an advanced athlete would be someone who's clean and jerks would look the same with a PVC pipe, or a few pounds under their max weight, or with 135 lbs. after doing an all-out 400m sprint. Grace... well, Grace will make even the most elegant lifters look like neanderthals heaving small boulders over their heads. Or Andre Drummond shooting a free throw. Either one. Anyway, if you do not qualify in the "advanced" category, as with anything, disregard the rep scheme and do a ton of lightweight reps until you get tired, rest, then do some more.

I SHOULD TRY THIS AS RX'D IF: I'm not Drummond at the line.

GROUP VERSION: same as all our max efforts now: put a timer on for about 40 seconds or so then do reps; heavy people will do less and light people will do more.

INJURY VERSION:
The themes are: full body, high effort output, jumping, upper body static hold overhead (not too much pushing), more jumping, lunge. Pick one of those things you can do and try like 5-7 max reps/duration efforts with a good rest in between.

WARMUP:
Lunge - split jerk prep
Jump rope - always
Hollow hold - midline prep
Squat - in case you have to go down there
Handstand - overhead prep
Box jump - jumping/landing prep

GENERAL FEAR LEVEL: 4. Heavy sets of 5 and 3 will be pretty rough.