CFWUx2 10*45*2
95-95-95-106-117-122.5-128(f)
128-133.5-139-144.5-150(2+f)
135*5

three days rest

5x1 strikt press in kg
55 - 55 - 57,5 - 55 - 55
5x3 push press in kg
65 - 67,5 - 65 - 65 - 65
5x5 push jerk in kg
80 - 80 - 82,5 - 80 - 80

accessory

No access to a barbell, so:
Strict HSPU-1, 1, 2, 2, 2
Kipping HSPU-3, 3, 3, 2, 3
Dumbbell shoulder press (50 pounders)-4, 4, 5, 5, 4

No rack, from ground..

105, 115, 125, 135, 135
165, 165, 185 , 195, 205
205 for 5 rounds. 3rd round was hard af

Male rx 24y175cm85kg

Recently hit a PR C&J of 155#s. Twice. Did this WOD right after another so didn’t build to anything too heavy. Worked form! 

95#s for the entire thing 

140-150-155-157.5-160
165-167.5-170-172.5-175 all cycled reps
175-175-175-180-185 all cycled reps 

Ate a taco salad for breakfast then had a massive strawberry pancake pre-WOD. Not much general warmup but was good and sweaty for the presses. PR for this one. Last time: 135-140-145-150-157.2
160-162.2-164.4-165-167.2 cycled reps
169.4-170-172.2-174.4-176.6 cycled reps


180#43%176cm

EMOM, with dumbbells

90, 90, 90, 100, 100,
90, 90, 100, 100, 100,
90, 90, 90, 100, 100

Sp: 75, 85, 95, 105, 115
Pp: 125, 135, 145, 155, 165
Pj: 175, 185, 185, 185, 185

Tried to pick starting weight I could build on, but the fatigue really hits on that heavy 5 PJ

155-165-170-175-175
155-165-175-185-190
155-165-175-180-stop

SP: 115-125-135-135-145
PP: 115-125-135-145-155
PJ: 115-125-135-135-135 (felt knee on PJ)

43 / 6’0 / 195

M/36/6’/172#

SP: 125/135/145/155/160
PP: 155/180/200/215(f2)/205
PJ: 146/165/180/205/185

Deo gratias

Press: 95-105-115-115-115lbs
Push: 115-125-135-135-135lbs
Jerk: 135-115-115-115-115lbs

Completed 6/29 in the a.m. 

SP: 155/160/165/170(F)/170/175(F)
PP: 175/180/185/190/190
PJ: 190/195(F x4)/195(F x3)/195(F x2)/135

2021: max rounds of 165, 170, 170
2020: max rounds of 165, 170, 170

Today: 
115/135/145/155/160f
135/155/165/175/180f*1
155/165/175f*1/170/175f*3

020421: 140#/155/180
11/04/20: up to 135#-str/155-push/160-pj

Modified for higher reps, less load, still somewhat to failure. Only had a very short amount of time to do a WOD
Strict Press, 95#: 10,10,5,11,12

SP : 125/155/175/185/195f
PP : 145/175/195/205/215f
PJ :  145/175/195/210/220

M/35/192

SHOULDER PRESS: 1X95, 1X95, PUSH PRESS: 1X95, 1X95, 1X95
3X115, 3X115, 3X115, 3X115, 3X115

PUSH JERK: 5X115, 5X115, 5X95, 5X95, 5X95

5x115 (uncertain on where to start)
3x125,135,145,155,165
5x135,145,155,165,175

SP 5x1 @ 95
PP 5x3 @ 95
PJ 5x5 @ 45 - form focused 

Total check in the box today, but did concentrate on quality. 5 rep sets in between cleaning stuff in the garage.
SP 5 sets 95#
PP 5 sets 115#
PJ first 2 sets 125#, last 3 sets 115#

Right elbow is acting up, and I just wasn't feeling a max effort today.

Shoulder Press(X1) 135,155,165,175,185

Push Press(X3) 185,195,205,210,215

Push Jerk(X5) 205,210*,210,210*,210(f)

* Means messed up decent, dropped to floor, cleaned and finished reps

SP: 75,85,95,105,110
PP: 95,105,115,120,125 
PJ: 75,85,95,105,115

SP all sets at 135lbs
PP all sets at 140lbs
PJ 145, 145, 145, 140, 140lbs

Modified to: 
--
5 AMRAP sets of: 

DB Shoulder press 
DB Push press 
DB Push jerk 

Using 2x12,5kg DB, 2' rest between sets

SCORE:
SP: 15-12-12-11-8 (58)
PP: 16-15-15-15-15 (76)
PJ: 15-15-13-14-13 (70)
--
Peace.

SP: 115-125-135-140-145(F)
PP: 145-155-160-165-170
PJ: 125-135-145-155-170

210204: 
SP: 115-125-135-140-145
PP:150-155-160-165-170
PJ: 120-140-150-160-165

100lbs for all reps. Rx

SP 63 Kg
PP 67 Kg
PJ 71 Kg

Strict Press: from 75# to 87#
Push Press: from 87# to 88#
Push Jerk: from 88# to 93#
Completed all sets and reps with 3 mins rest between sets
A lot of overhead pressing for a little guy like me

No heavy push jerks so:

75-95-105-105-115
115-115-125-125-125

And after yesterdays disappointment the 400m lunge took me :30 longer than last time, I can actually walk the day after. So.....#winning?

Shoulder Press: 150-150-150-150-150lbs.
Push Press: 190-190-190-190-190lbs.
Push Jerk: 210-210-210-210-210lbs.

1000 m row 4.47, 100 cf sit ups, 25, 30, 35, 40, 45 50 all DB * 1 SP, 30, 35, 40, 45, 50 all DB * 3 PP, 25, 30, 35, 40, 45 all DB *5 PJ.

sp: 95-105-110-115pr-120f
pp: 120–125pr-130 fail on rep 3-130 f on 2-125
pj: 130-135-145pr-150 fail on 1-135

210204:
sp: 95-75-95-100-105F-100
pp: 105-110 bad form-105-110-110
pj: 115-120-125-130-135 failed on rep 5

Shoulder Press: 75-95-105-115-125
Push Press: 115-125-135-145-155
Push Jerk: 135-145-155-155-155

I was complete this workout every 1:30 
Shoulder press 1-1-1-1-1 reps 45 kg
Push press 3-3-3-3-3 reps 45 47 49 50 50 jg
Push jerk 3-4-3-4-3 reps 50 45 45 40 40 kg

SP 1-1-1-1-1
Then a slight change of plans to
SP 5-5-5-5-5-5
85-90-95-100-105#
35s-75-35s(6)-80-35s(7)-85#

59/5’8”/155

SP: 115x3, 135x2, 145, 145, 145
PP: 115, 135, 135, 135, 135
PJ: 115, 115, 115, 115, 115
Wife got in on the fun too, didn’t record anything, worked on movements

Shoulder press 1-1-1-1-1 reps
65-75-85-95-105
Push press 3-3-3-3-3 reps
110-112.5-115-117.5-120
Push jerk 5-5-5-5-5 reps
122.5-125-127.5-130-137.5

Strict press 85kg 
Pushpress 100kg 
Push jerk 110kg

155-145-150-155-160(f)
155-160-165-170-175
155

Shoulder press 
Kg 30-40-45-50-55
Push press
Kg 40-45-50-55-60
Push jerk
Kg 45-50-55-60

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Single modality (kinda), weightlifting, pushing overhead in a few different ways, high output followed by long rest.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY					x

COORDINATION SCALE
Pick one of the movements (probably push press) and do a regular max effort format with it. 10+ reps each set

BALANCE SCALE
Focus on keeping the weight on the feet from shifting back and forth with each set, hold in the overhead position for each rep

STRENGTH SCALE
For the push press and push jerk, give yourself an allotted time to get all 3 or 5 reps in, so not necessarily in a row

MY STUFF
Did sets of 5 push press in between cleaning stuff. 135 lbs. Didn't rest long between but still would consider it checking the box.

GENERAL FEAR LEVEL: 4