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Thursday

221013

Workout of the Day

40

Split jerk 1-1-1-1-1-1-1 reps

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Scaling:
The split jerk allows most athletes to get more weight overhead than any other technique. Newer athletes should spend ample time drilling their mechanics prior to adding lots of weight.

Beginner Option:
Split jerk 3-3-3-2-2-2-1-1-1 reps

Comments on 221013

37 Comments

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Sebastian Wieczorek
July 24th, 2023 at 9:57 am
Commented on: 221013

7x1 push jerk in kg

92,5-92,5-95-97,5-100(x)-100(x)-95(x)

new personal best + 2,5 kg (February 2nd, 2023)


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Clint Michael
April 5th, 2023 at 2:31 pm
Commented on: 221013

155, 165, 170, 175, 180, 185, 190

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Jeffrey Howard
January 6th, 2023 at 12:30 am
Commented on: 221013

M/27/5'8"/170lb

CrossFit AFK


195lb-195lb-195lb-195lb-195lb-195lb-195lb (Left arm needs to lock out stronger. Set 1-4 was right foot forward. 5-7 was left foot forward. Every 2-minutes)

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Jeff Chalfant
November 3rd, 2022 at 9:52 pm
Commented on: 221013

200-205-210-215-220-225-230

15lb increase in max over last time

(switched my split jerk to left foot forward a few years ago to take it easy on a bunion)

E3m like last time, and belted at 210 and up.

I did an unbelted power clean to get the bar back to the rack after each one.


build up was 5x45, 4x95, 3x135, 2x165, 1x185. Warmup was crossover symmetry,

2x30 second squat holds above pll, hollow hold, some overhead mobility, 10 slow reverse grip presses…


180lb/43y/176cm

(edited)
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Brian Cunningham
November 1st, 2022 at 4:12 pm
Commented on: Workout Demo

I noticed in one of your lifts you brought the rear foot up first. Did you realize that and if so, why?

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Andres Felipe Jimenez Echeverry
October 21st, 2022 at 6:57 pm
Commented on: 221013

135/165/185/195/205/215/225

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Ralph Keeley
October 21st, 2022 at 1:44 am
Commented on: 221013

M/36/6’/175#


195/205/215/225/230/235/240


Deo gratias

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Jesse Montagnino
October 18th, 2022 at 11:23 pm
Commented on: 221013

135

155

175

175

185

185

205

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Andrew Gunn
October 15th, 2022 at 2:09 am
Commented on: 221013

Beginner:


Built from 65 to 135. Power clean to jerk.


m/38/225#

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John Levri
October 14th, 2022 at 10:09 pm
Commented on: 221013

Did this right after the 5 k row

155-165-175-185-195-205-205

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Derek Eason
October 14th, 2022 at 9:27 pm
Commented on: 221013

250-250-250-250-250-250-250lbs.



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Shaquille Aranas
October 14th, 2022 at 8:55 pm
Commented on: 221013

Started with 135 and worked up to a max of 225

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Alexandre Beaulieu
October 14th, 2022 at 7:56 pm
Commented on: 221013

95/145/175/205/230/250/260m

M/35/197

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Az Native
October 14th, 2022 at 7:33 pm
Commented on: 221013

Did 5x3. 135,145,150(2),140,140. Can’t even remember the last time I did heavy SJ, didn’t feel too strong today.

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Lee Robinson
October 14th, 2022 at 3:57 pm
Commented on: 221013

Lee (Beginner) 67.5-67.5-70-72.5-75-80-82.5-85-90 Kg

Noah (Beginner) 30-30-30-32.5-32.5-32.5-35-37.5-40Failed Kg


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Antonio Alves
October 14th, 2022 at 3:39 pm
Commented on: 221013

Modified, using 2x 12,5 KG DB, 2' rest between sets

--

2 x 20 shoulder press, single-arm, alternating

2x 10 shoulder press

2 x AMRAP push press: 13 + 14

2x 7 split jerk

2 x AMRAP push press: 14 + 13

2 x AMRAP shoulder press: 10 + 8

2 x AMRAP shoulder press, single-arm, alternating: 16 + 14

--

Peace.

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Steve Day
October 14th, 2022 at 1:36 pm
Commented on: 221013

did 8 sets of a complex with 50 lb dumbbells


2 strict press/2 push press/ 2 split jerk

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Jade Teasdale
October 14th, 2022 at 1:27 pm
Commented on: 221013

74-65-95-125-135-145

7 sets of 1 at 145.

Probably could’ve gone up, but wanted to feel solid! So stayed at 145 to practice. BW: 140

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Sam Meixell
October 14th, 2022 at 11:55 am
Commented on: 221013

135-145-155-165-175-185-195(PR)

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Sam K
October 14th, 2022 at 10:38 am
Commented on: 221013

185,205,215,235,245,255(f),255(PR)


Son(14)

105,115,125,135,145,155,165(PR)

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Brian Coon
October 14th, 2022 at 4:38 am
Commented on: 221013

95/115/140/170/180/190/200

M/53/175/5'11"

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Ruiqin Huang
October 14th, 2022 at 4:25 am
Commented on: 221013

195-200-205-215-225x-225-235

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Hershel Praeger
October 13th, 2022 at 11:33 pm
Commented on: Workout Demo

Solid info ...

Will incorporate next time

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Scott Farabaugh
October 13th, 2022 at 10:48 pm
Commented on: 221013

135,155,160,160,160,165,175

(edited)
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Tom Cuff
October 13th, 2022 at 10:11 pm
Commented on: 221013

165-175-185-190-185-190-X


Cleaned all of them from the floor. Felt amazing, this is the heaviest I’ve cleaned and jerked in a while. Couldn’t clean the 195 so we stop at 190 🫡

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Daniel Robinson
October 13th, 2022 at 9:09 pm
Commented on: 221013

Beginner Option:

135-145-155

165-175-185

195-205-215 (PR)

(edited)
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Coastie Nick
October 13th, 2022 at 8:33 pm
Commented on: 221013

95-115-135-155-175-185-190(F)


190930: 75-95-115-135-155-175-185(f)-185

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Nate Gordon
October 13th, 2022 at 7:44 pm
Commented on: 221013

175-185-195-205-215-225-230!

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Christian Simpson
October 13th, 2022 at 5:03 pm
Commented on: 221013

Did c&j...135#/155/165/175/185/190/200f (cln, but no jerk)

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Stacey Thompkins
October 13th, 2022 at 4:51 pm
Commented on: 221013

M/47/6'2"/180#


135/145/155/165/175/185/195#

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Jonathan Elmore
October 13th, 2022 at 3:26 pm
Commented on: 221013

95-115-125-135-145-150ish-115x3x3-135x3x2

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Luis Oliveira
October 13th, 2022 at 1:33 pm
Commented on: 221013

92 kg (203 lbs) Squat Jerk

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Michael Arko
October 13th, 2022 at 1:23 pm
Commented on: 221013

Beginner structure: heavy focus on technique, practicing dip, 5 points, etc. as in video

3s 75-85-95

2s 105-115-120

1s 125-125-125

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Tristan Creance
October 13th, 2022 at 12:20 pm
Commented on: 221013

70kg

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Mike Andridge
October 13th, 2022 at 10:39 am
Commented on: 221013

split jerk from the rack

135/135/155

Pwr Cln/Split Jrk

135/145/155/175---Thought I tied my pr, but after searching the MS, it is 185# back in 2013.

Tried 180# --got the pc, but the split jerk wasn't happening.

m/52/175

(edited)
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Charles Meyers
October 13th, 2022 at 12:17 am
Commented on: 221013

Split jerk 1-1-1-1-1-1-1 reps

hip -drive -punch need to remember for tomorrow morning great tip!!

135-145-150-155-160-175-190

(edited)
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Chris Sinagoga
October 13th, 2022 at 12:01 am
Commented on: 221013

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Max output followed by full recovery. Jumping, unilateral loading, pushing with skill, overhead


SHORT MEDIUM HEAVY


LIGHT


MEDIUM


HEAVY x


TECHNIQUE SCALE

Same format, 10+ reps per round. Alternate feet you pansies!


CONSISTENCY SCALE

Hold the landing position for a 5 count for each rep, any shifting of bodyweight means restart the count


INTENSITY SCALE

Do a short sprint or burpee set before each lifting set


MY STUFF

Still a little off on the order. Did a 5k row sub with sdhp and pistols.


GENERAL FEAR LEVEL: 3

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