CFWUx2 10*45/95+2spj*2
128-128 135-135-135 146-146-157-157

next day

wu/ bike, slihps
skill/ sg db push jerk

wod/			push jerk, singles on box
						5-5-3-3-3-1-1-1-1
			80-80-82,5-82,5-85-90-92,5*-95(X)-X

post/ heavy accessory, crosser, bike
* new personal best +5 kg, 240 wods cf mp program by now, 55 rx

135, 145, 165, 170, 170, 205, 215, 225-fail, 215

5, 145
5 155
3 165
3 175
3 185
(^from ground)

1 195
1 205
1 215
1 225
1 235
All 1s from rack
24y175cm84kg

135-165-175-185-195-200-200-210-220lbs. 
Only specific warmup today focused on overhead mobility and getting the legs feeling strong. 

In kilos:

5x 65
5x 70
3x 75
3x 80 (felt wobbly)
3x 80
1x 82.5
1x 85
1x 87.5
1x 90

M/ 37y/ 174cm/ 75kg/ Argentina

5. 65
5. 65 
3. 95
3. 95
3. 115
1. 135
1. 145
1. 155
1. 165

65-75-95-115-125-135-155-165-175lbs

125x5-135x5
145x3
155x3
160x3 fail on rep 3
165x1 crap form, barely made it
165x1 much better
170x1 fail

60-70-80-90-100-105-110-115-120kg.
https://youtu.be/NCJ2B6Lhu60

30-40-50-60-65-70-80-85(Pr)-80

https://youtu.be/RAUBVGJBmZw

132kg

M/36/6'/172#

115/135
155/175/185
205/225/245(f)/235

Deo gratias

Split Jerk
135-145-155-165-175-185-195-205-210

GWU: 
1 min mtn climbers 
10 Medball Lunge w/twist
10 Scap Pushups
:30 Can Openers ea.
5 Turkish Getup
SPWU: 5x
Jump&Land partial sqt(handsbyside)
Jump&Land in Split (Front Rack)
Jump/Punch/Land in Split
Split Jerk w/ pvc
Build up to Wod weight 
COOL DOWN:
4x25 Banded Face Pulls


210818
135-135-155-165-175-185-195-205-215F-205

Rx 155 lbs PR (never done it before!)

https://vimeo.com/697088434

95x5
135x5
185x3
205x3
225x3
245x1
265x1
275x1
280x1 

All taken from floor to overhead. Finished with all time power clean PR. 

PC3 club

5’8 / 169 / 33

95-105
115-125-135
145-155-165-175 (failed first attempt then got 2nd)

43 / 6’0 / 195

1RM @ 90kg / 198lbs form could have been better [PB]

245 
275 ❌

M/33/92kg

5x60kg; 5x70kg; 3x80kg; 3x85kg; 3x90kg; 
singles: 95;100;105;110 kg

a lot of shoulder work😅

Squat Jerk
30 - 40 - 45 - 50 - 55 - 60 - 65 - 70 - 75 Kg

Modified, using 2x 12,5 kg DB:
--
3 AMRAP sets of:
Shoulder press: 13 + 13 + 10
Push press: 16 + 15 + 15
Push jerk: 12 + 14 + 11
+ 1 set of 8 split jerks
2' rest between sets.
--
Peace.

35-40-45-50-55-60-65-70-70kg

125-135-145-155-165-175-185-175-175

65/75
95/95/115
145/155/155/160
m/52/175

60-70-75-80-85-90-100-105- Didn’t attempt last single 

5. 115-135lbs
3. 145-155-160
1. 165-165f-155-155-155

Garage pm workout

135 - 155
165 - 170 - 170
195 - 205 - 205 - 215 (PR)

210818 - 135-145-155-160-165-185-195-205-210

Splits felt good, good drill from the video! 

Followed Chris' Consistency scale
5 reps at each weight in 10# increments 65-135#. Held the finish position for 3 seconds with rebound in the dip on each rep. Power cleaned the barbell up for each set.

5x 135, 165, 
3x 195, 205, 215(failed last one)
1x 225(f), 225, 235, 245
M/30s/225lbs

Son(14)
5x 75, 85, 
3x 95, 105, 110
1x 112, 120, 135, 135

M/29/183/5’9”

95-115-135-155-175-185-195-205(F)-205

last jerk was cringe but I got it. 

5s @ 105
3s @ 135
1s @ 165

M/47/6'2"/185#

5 - 105/115
3 - 125/135/145
1 - 165/175/185/190#

115-135-145-155-165-175-180-185-190

115-135-145-155-160-165-175-185-190(almost)

200308: 115-135-145-155-160-165-175-180-185

Split jerk
8@65 - 8@75 - 5@85 - 5@95 - 3@105 - 3@115 - 1@125 - 1@135 - fail @140

For time
5 Rounds for time of:
10 strict pull-ups
10 strict ring-dips
10 alternating one-leg squats
-08:35

Split Jerks
5-5-3-3-3-1-1-1-1
115-125-135-145-155-155-165-165-175(Fail)-165
Lost my confidence on the last rep as this was my first time doing Split Jerks.  So, I dropped the weight back down to previous weight and finished out the rep.

165x5 / 185x5 
205x3 / 225x3 / 245x3 
275x1 / 295x1 / 315x1 fail
almost 315 😢

Split jerk
105 / 115
125 / 135 / 145
155 / 165 / 175 / 185**fail

M/49/5'7"/170#

30820: up to 175#
081821: from power clean...180#
Today: from power clean...5) 135 3) 145 1) 155/165/175/185f

KLAS: up to 50#

Kg 30-40-50-55-60-70-75-80(PR)-82,5(F)

95x5x2  115x5x2  145x2x2

F/41
Finished with 215# New PR for me! Didn’t attempt 220#
https://www.facebook.com/825961117/posts/10159931630456118/?d=n

Bar set up on a rack (not from ground):

5x 95-105
3x 115-120-125
1x 130-135-...
... failed attempt at 140. Got about 85% to lock-out. Then I dropped the bar, missed the safety catch and bar rolled into my shins. So I stopped there. Not injured, but hurt and a bit freaked.

Split jerk 5-5-3-3-3-1-1-1-1 reps
65,75,95,105,115,135,150,165,180

95-115-135-155-165-185-195(f)-190-195

5.  40,50
3.  55,55,60
1.  65,65,67.5,67.5

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Maximal output, followed by long rest. Stamina plays a small factor, due to higher reps at early sets. Jumping and languid with heavy weight and unilateral loading.

ASSUMED
You are going to alternate your feet on the sets of 3's and 5's because you are an athlete

MAIN DECISION
Stick to the specific number of sets or allow for some leeway/experimentation?

TECHNIQUE SCALE
Same format, lots more reps

CONSISTENCY SCALE
Sets of 5's, hold finish position for 3 full seconds without the feet shifting for a rep to count. Also rebound in dip/loading position

INTENSITY SCALE
Do a short sprint or burpee set before each lifting set

MY STUFF
Did 155 for 5's, 185 for 3's (maybe, I forgot), and 215 for 1. I missed 225 about 5 times, but got good attempts there.

GENERAL FEAR LEVEL: 3