CFWUx2 10*45dl+1c&j*2 10*95+1c&j*2 3*95 3*117
3*135*7r
Bar didn't touch ground during round.

205 across all sets
*I completed a set every 3:00 for 21:00

135, 165, 175, 185, 195, 200x2, 200x2

October 11th, 2021

wu: bike, scales and planks, db
skill: clean and jerk bar drills, focus on isometric strength in positions; shoulder accessory

wod:		hpcl and push jerk*
					7x3 @ 55 kg
			each rep performed with:
			2 sec pause in the take off position
			2 sec pause in the over head receiving position
			2 sec negative strict press

post: bike, upper body and shoulder accessory, stretch
* To work on my over head strength, I decided to limit the weight by adding a negative strict press each rep. Pausing in the positions helped me to focus on technique and stability at the same time.

115 125 135 145 155 155 160

165-175-180-185-190-195-200lbs.( Belted)

Lowered each jerk slowly and paused before each rep, in hang and rack. Pressed out the last rep at 200 slightly.
Finished with 5 Sets For Load: (10m)
5 Strict Pull-ups+3 Strict Chin-ups:
15-20-15-10-5lbs added...2 minutes rest or less. 

181/42/176cm

75/95/115/135/145/165/185 lbs

E3MOM, dumbbells

40, 45, 50, 55x4

M/35/6'/175#

155/165/175/185/205(f2)/195/200

Deo gratias

135
155
165
175
185
195 X2 failed 3rd then 1
195 X2 failed 3rd then 1

Male 23y 175cm 82kg 

135 x 2
145 x 2
155
165
175 (felt good but didn’t want to push)

42 / 6’0 / 190

M/25/5'8"/155lb
CrossFit AFK

145lb-155lb-165lb-175lb-180lb-185lb-190lb

hang power clean and push and jerk
75-85-95-105-115-125(2x) (3xfail)- 115(2x) (3xfail)
then
(5x) superset:
shoulder press #25dbs (12x)
lateral raises #10dbs (12x)

135-155-175-180-185-190-195

160 pounds. 
Brazilian male, 44y. 

95-115-115-135-135-145-155lbs

135/150/165/180/195/210/225

~ 95 | 105 |  115 | 125 |  135 |  140 |  145 ~
Hang squat cleaned the last 3 rds, I do luv that feeling of getting right up to your max effort…Fantastic high, thx for the awesome workout!

135#/140/145/150/155/160/165f(1)

w/ 2x 12,5 kg dumbbells:
-- 
2 x 10 DB Hang power clean and push jerk 
9 x 10 DB Hang push press  / push jerk 
--
Set out to do power clean and push jerk, but a sore hand wasn't too happy with the cleans, so switched to push press / push jerks. 
5 km run in the early morning 

On shift and inside. 
Set 1- 115lbs
Set 2- 125lbs
Set 3- 140lbs
Set 4- 140lbs
Set 5- 140lbs
Set 6- 145lbs
Set 7- 145lbs

115,135,145,150(ugly),150(shaky on last lockout),135. Wasn’t gonna push another round to save back. Just didn’t feel strong today on jerks. HPC’s felt good though. 

Just worked on technique: 45 to 115#, 5 to 10 reps each set, at least 8 sets.

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

86V/87V/88V/89V/90V/91X/91X

https://youtu.be/z1N8GgTCDnw

40-60-70-80-90-90-92kg.
https://youtu.be/lCIWIE1f-1k

155 - 160  - 165 - 170 (x2) - 170 (x2) - 170 - 170 

That third rep really makes you question your decisions in life....

Completed after 210823, results there.

All reps at 85#

185lbs
185
195
205
205
215 stopped short when knee pain came rather than rip something, finish with a light jog

M/30s/225lbs

M/46/6'2"/180#

Rx'd 
115/125/135/145/155/165/175#

Complete as many rounds as possible in 20 minutes of:
5 ring-dips
10 one-legged squats, alternating
5 strict pull-ups
-23R

2x70#DBs

95-115-135-155-165-170-175

135-145-150-150-150-145-145lbs

95
95
115
115
135
135
155
165
185

95's across - then did 210822 - results there

At home!! 

6 Rounds for time 
15 Push ups 
15 Ring rows 

11:46

95-105-110-115-120-120-125(f)

All sets at 145lbs

100-105-110-115-120-120-115 lbs

Hang power clean and push jerk 3-3-3-3-3-3-3 reps
85-100-115-130-135-145-150
held onto bar all reps

Rx : 20’21

mistake (run 643 mètres) https://youtu.be/0h0DVn0bbh8

135-140-145-150-155-160-165

Did single reps on 165. 

Globo scale: If you are using regular plates work up to a heavy set of 3 that you can control, then do sets across with the same weight. If you are at Planet Fitness or a hotel gym with only dumbbells work up in weight until you finish or reach the heaviest set of dumbbells, then if you do, do AMRAP sets for the remaining sets. 

Bodyweight sub do knee jumps (to a higher object if possible)  and kipping HSPUs or clapping pushups if no wall or other object is available to do HSPU on.  6x6 each, superset.  Do 10 clapping pushups per round if subbing for HSPU. 

165 - 175 - 185 - 195 - 205 - 215 (fail on 3rd clean) - 215 
Dropped the bar and reset the hang for each rep (I don't like catching 200+lbs in a hang)
m/53/5'11"/200#	

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
I read this as isolating/exaggerating part of an important movement, in this case, the jumps in the clean and jerk. Jumping with an upright torso, heavy weight, and overhead position are themes. So if you are scaling the movement anything with those themes work - box jumps, handstands, wall balls, etc.

MAIN DECISION
Do I have the strength to make 3 reps at a time a good dose?

TECHNIQUE SCALE
Pick either the clean or the push jerk and do a max effort format, more reps than 3 though.

CONSISTENCY SCALE
Same format, but do 3 consecutive hang cleans then 3 consecutive push jerks.

INTENSITY SCALE
Do a short burpee set or sprint before each lifting set, go lighter in weight, then pause in the landing positions for longer than you want to.

INJURY SCALE
Upper-body - AMRAP in 15 minutes of: 10 box jumps (high), 10 one-arm push press
Lower-body - practice handstand descents for 20 minutes, then practice scales for 10 minutes. Use stamina to make it difficult, so don't jump back and forth.

MY STUFF
Checked the box. did sets of 95 lbs. and paused in the landing of the push jerk

GENERAL FEAR LEVEL: 4

23:53 Rx
I felt slow 

Seamless transition to a different approach, and used his failed cue as a teachable moment for the group. Fantastic. 

I love this !!! simply switching tools to help someone process information better. This is Coaching (said in Gerald butler voice)