CFWUx2 burgener 10*45/95/135dl+1cj*2
135-135 146-146 157-157 168(fj) 162.5-162.5

next day

7x1 c&j
87,5-87,5-90-90-92,5-92,5-95

new personal bests: power clean (+5 kg), push jerk (+2,5 kg), clean and jerk (+7,5 kg)

table tennis

185, 195, 200, 205, 215, 215, 220

175-185-195-205-210f-210f-210

185-190-195-200-205-210-215

next time: last warm up at 185
first working set at 195

M/26/5'8"/170lb
CrossFit AFK

185lb-185lb-190lb-190lb-195lb-195lb-200lb (Power cleans. Mostly split jerks, need to work on pushing under the bar. Legs are hella thrashwd after yesterday.)

Lesson plan:
Warm-up:
3 rounds
20-seconds support hokd on rings
20-seconds air bike
10 Russian kettlebell swings
Then, 
3 rounds 
10 American kettlebell swings
20-seconds air bike, faster
20-seconds bottom ring dip hold
(I use a 35lb KB)

Skill:
Medball clean progression, 5 reps each
Push jerk progression, 5 reps each + a split jerk step

Build-up:
Then, 5-6 sets building up from empty barbell to light weight of:
1 power clean + push jerk + squat clean + split jerk (I went 1 set at barbell, 3 sets at 95lb, 2 sets at 135lb, then one more at 165lb)

Workout of the day:
Clean and jerks 7x1

Stamina:
Practice sandbag cleans then,
Then, 400-m sandbag or medball carry
(I used a 150lb bag, completed it in 7:43)

Then, 5 rounds every minute on the minute of: 5 light snatch balances, into PVC muscle snatches performed slow and controlled with continuous movement. (I used 65lb)

Stretching:
Couch stretch, 1-minute each side
Child's pose, 1-minute

135
145
155
165
175
185
195

43 / 6’0 / 190

80 kg

120kg-131 (fail)

M/36/6’/174#

195/205/215/225/230/235/240f (missed jerk)

Deo gratias

205/220/235/240m/242m/237m/227/227
M/35/197

40-60-70-80-90(clean/fail)-90(clean)-80-80-80kg

70-70-70-70-70-70-75kg

135-155-185-195-195-205-210(failed)

Half Grace
3x5 135-lbs July 18 2022

185-195-195-200-205-210-210

135-155-165-175-185-190-195

90 Kg

Morning y'all. Missed yesterday do to a minor family emergency. Haven't done clean and jerks since before I broke my back so I'm a little disappointed with the numbers but...95 (including bar)for 7 sets and failed 2 sets at 105. 

Clean and jerk 1-1-1-1-1-1-1 reps

65,75,85,95,105,110,110

failed on the last 110 attempt. 

M/5’5/124lbs 

145-155-165-175-185-195-205(PR)

Consistent comment from all three... Explosive hips, tighten the butt, pulling fast underneath... Great cues👍

modified, using DB
--
7 sets of 10 C&J  + 10 Split jerks, 

set 1: 2x 7,5 kg DB
set 2 & 3: 2x 9,5 kg DB
set 4 & 5: 2x 12,5 kg DB
set 6 & 7: 2x 15 kg DB

--
Peace.

I hit 165lbs. 

Squat clean and split jerk
4 reps at each weight: 75-85-95-105-115-125-135#

Lots of reps at 75# drilling the parts of the C&J as part of warm-up.  Technique felt much better today.

95, 105, 125, 135, 155, 175, 185 (f on the jerk)

135-155-165-185-185-185-185 lb Rx

220718
185,205,215,225,235(fx2),235,245(fx2)

10lbs more than 220307, still need to figure out the jerk

175-185-195-200-205-210-215

135-165-185(F)-175-185-185-190

220307: 135-165-185-195(PR)-200(f)-200(f)-185

210209: 135-155-175-185-190(f)-190-195(f)

190125: 135-155-175-185-190(fail)-175-175

Chris S.
That 250 is ALL YOU next time!!

135/145/155/155/165/170/170 F
m/52/175
compare to
PC/Split Jerk
135
145
155
165
170
175
155
m/52/175
Compare to
pwr cln/split jerk
3 @ 95#
3 @ 115#
1 @ 135#
1 @ 155
1 @ 165
m/50/175

205

Age-33
Height-5’-8”
Weight-175

Drills @ 95,115

Beginning set @ 135..  (following sets..
165- hit 
185- hit 
205- hit 
220- hit
235- hit
255- hit
275- hit

https://vimeo.com/730976111

95-135-155-185-195-205-205lbs

back in the home gym. completed in the a.m.

185 - 195 - 205 - 215 (F) - 215 - 220 (PR) - 225 (PR)

All power cleans and push jerks. Going up! 

220307 - 215 lbs
2021 - 200 lbs

hit 220709 after.

115-145-155-160-165-170-175 failed on clean x2

180522 and 181217 PR was 175 so no pr today. 

Compare 220307:
75-95-105-115-125-135-145f x2

I've been drilling squat cleans recently. So for this, I also drilled the movement. Light bar, singles:

30x 95lbs squat clean & jerk
every 30 seconds (15 mins total)

Short on time 150 Burpees under 13 min. 

Today: 155/165/175/185/195pr/205f cln but no jerk/200f
3/7/22: 190#
2/9/21: 185#

Clean and jerk 1-1-1-1-1-1-1 reps
100-135-150-160-165-170-180
210209 190 lbs
220306 192.5 lbs

Age-33
Height-5’-8”
Weight-175

Drills @ 95,115

Beginning set @ 135..  (following sets..
165- hit 
185- hit 
205- hit 
220- hit
235- hit
255- hit
275- hit

https://vimeo.com/730976111

50-60-65-70-75-80(Failed jerk)

First time I’ve ever attempted a clean and jerk. Stick to 60kg and just worked on movement and form! 

enjoyed a lot! 

165-180 7 sets 1 rep 2 min rest
 got stuck on 180 last two sets 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
High output followed by full recovery. Jumping, overhead position, lunge position, core to extremity also themes

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY	x

TECHNIQUE SCALE
Same format, but just pick either the clean or the split jerk, then do lots of reps for each set

CONSISTENCY SCALE
Do sets of 3 instead of 1, but do 4 cleans followed by 4 split jerks (alternate feet)

INTENSITY SCALE
Do a short sprint or set of burpees or something before each set to make a lighter weight feel heavy.

MY STUFF
Man, I literally tried 250 for like 35 minutes and was thiiiiiiiiiiiiiiiiiiiiiiiiiiissss close on a lot. Missed all attempts, tired as hell.

GENERAL FEAR LEVEL: 7

Bahahahahaha…… this is probably the most photogenic I’ve ever been on a photo!!!