135, 145, 155, 165, 175, 205, 210, 210, 215

M/27/5'8"/175lb
CrossFit AFK

95lb-135lb-155lb-175lb-195lb-205lb-215lb-205lb

5x 75 , 3x 82 , 1x 90kg

145-165-185-195-205-225-230-235-240
PR for new shoulder, and for my 40’s I think. 
First set was push jerks because I didn’t read good. 1.5-2.5m rests. Heavier than last time and didn’t max out! Very little warmup besides mowing and blowing the yard: 
20 close grip bench with empty bar+ 8more super slow with 95lbs. Then 5 slow Cuban rotations with empty barbell. Then a few power jerks to/from a pause with super slow eccentric at 95-115-135. Off jerk blocks today. 



44/176cm/181lbs. 

135-155/165-175-180/190-200-210f-205f

getting over a wrist injury. haven't done much BB work in the past few months

115-125
135-145-155
165-175-185-185 (failed 1st attempt then got 2x)

6’0 / 190 / 44

30-40-50-55-60-65-70-72,5-/

PushPress 
135-135-150-150-150-160-170-180-190

3rep max ~ 165
Thruster max on 21.2b = 160
Never attempted 1rep max PushPress 

133-133-133-133-133
133-133-133-133-133
144-144-144
144-144-144
144-144-144
155
155
155
155 lb

60-60-60-60
70-80-80
90-90-100-105

135-165-185-205-225-245-265 PR-275 PR-285 Fail

Split jerk 
5- 75
5-80
3-90
3-95
3-100
1- 105
1- 110
1- 110
1- 95

5 x 95/95
3 x 115/115/115
1 x 135/155/175/175/185

From the floor, did an extra single since first 175 was not clean, so redid and did another to hit 185

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

M/37/6’/177#

Split jerk singles at:
215/225/235/245/255

Deo gratias

115,125,135,145,145,160,170(F),165(F),155. Really stunk it up today. 

85x5
105x5
135x3
155x3
175x3
180x1
185x1
190x1

185, 205, 225, 235, 245, 255, 265, failed 275 and 265 on the last 2

ENDURANCE
1 TABATA Mountain Climbers
1 Tabata V-ups
10' dounble under exercises
10' handstand exercises

WOD
Split Jerk 5-5-3-3-3-1-1-1-1

     kg
5-30
5-40
3-50
3-60
3-60
1-70
1-70
1-80 (No Rep)
1-80 (No Rep)
1-75
1-75

M42/82kg/183

135/135/165/165/165/185/205/215/225 
No misses 🤟

M/48/5'8/#215

#235 
Failed #255

40 - 50 - 60 - 70 - 75 - 80 - 85 - 90 - 92 [kg]

Squat Jerk at Bea's, no gloves

69 kg (152 lbs)

5 - 95/115
3 - 135/135/155
1 - 165/175/175/185

5-95
5-115
3-135
3-155
3-165
1-185
1-185
1-190

Did push jerk

5 115
5 115
3 125
3 135
3 145
1 155
1 160
1 165
1 170

Took it easy today went up to 135

115-135-150-160-170-180-185-190-195(f)

220405: 115-135-145-155-165-175-180-185-190

210818: 115-135-145-155-160-165-175-185-190(almost)

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

7ish rds of 5 reps

155 to 135# in the end. 

Wasn’t quite feeling it today

Struggled with wrist mobility. 
RX on reps with weights
65,65,65,65,65, 75, 95, 115, 115

M/39/72”/170

40, 50, 60, 70, 80, 90, 100, 100, 105 all in kg

Modified, using 2x 15,5 kg Db throughout
--
> single-arm shoulder press: 2x 6 + 6 / 2x 9 + 8 + 8 
> shoulder press: 5 + 5  + 5
>  push press: 7 + 8 + 6
> shoulder press: 5 + 5  + 5
> single-arm shoulder press: 2x 5 + 5 / 3 + 3
--
Peace.

Today: 5) 115/135, 3) 140/145/150 1) 155/160/165/170/180f
4/5/22: from power cln...175#
8/18/21: from power clean...180#
3/8/20: up to 175#

5-65
5-85
3-95
3-105
3-115
1-120
1-125
1-130
1-135

Delt tendonitis is healing well; rather not interrupt that with big bars overhead. Subbed this:

5 rounds for time
500m row
20 push jerks @ 65lbs
25:20

Push jerks were broken to 2~3 sets each.

M/48/6'2"/185#

5 - 115/125
3 - 135/145/155
1 - 165/175/185/195#

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

M/30y/90kg/185cm

60-70-80-90-95-95-100-100-105 kg

Champions Club Scaling Notes

RANT
Alternate feet on the split you pansies!

WORKOUT THEMES
Single modality, weightlifting. Max output followed by full recovery. Jumping, unilateral loading, overhead.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

COORDINATION SCALE
Same format, lots more reps per set

ENDURANCE SCALE
Pick either burpees, sprint, or clean and jerks, your specific sport, or whatever else would get you a high intensity and preserve the general theme of max output followed by full recovery.

I DON'T HAVE A SQUAT RACK SCALE
AMRAP in 12 minutes of:
5 strict handstand push-ups
20 jumping lunges

MY STUFF
Kept with sets of 5 at 155-165, and 17 years into this I still get surprised by how heavy of a breather it is

GENERAL FEAR LEVEL: 4

50-60-70-80-80-80-80-80-80 Kg

Did 95-115-125-135-145-155-165-175-185

Good to feel a bit heavy

135-155
175-180-185 (all PRx3)
205-205-210-220(PR)

Split jerk 5-5-3-3-3-1-1-1-1 reps
42,5-45-50-55-57-60-65-70-72,5 kg
drill muscle/up

Globo wod: If you have bumpers and a barbell you're all set. Take from the rack if possible and hit it hard.  If you are using iron plates today use a weight that you can bring down under control. Do heavy singles at the end but not a max. Dumbbells sub dumbbell split jerks 5-5-3-3-3-1-1-1-1.  If you max the available dumbbells do AMRAP sets.  

Charles Meyers
April 5th, 2022 at 5:23 am
Commented on: 220405
Split jerk 5-5-3-3-3-1-1-1-1 reps
65,75,95,105,115,135,150,165,180
(edited)
75-80-95-115-125-140-150-170-150