Clean and jerk 1-1-1-1-1-1-1 reps
93-98-102(x)-102(x) kg
*Modified to clean since uncomfortable on the right wrist.
Clean 108-111(x)-111(x) kg

Scaled for Age group (55-59) & a Wounded Vet:

     Warmup @ 45# (2x6)

55#
65#
70#
75#
85# (PR)
90# (PR)

185, 205, 210, 210, 210, 215-fail, 215

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

135lb-155lb-175lb-195lb-205lb-215lb-225lb (First ever 225lb PR!)

135-145-155-165-175-185-195

44 / 6’0 / 190

95,115,135,155,165,175,185 = 1RM Clean

PushPress felt good. Clean is the limiter. Previous Clean 3RM is 165. PushPress 3RM is 185.

165/185/205/225/245/265 miss/265 miss

Missed 2 PRs attempts, will comeback with a vengeance. 

74kg 

70 kg - 80 kg - 87kg - 92kg - 94 kg - 97kg 

completed 4/29 at home. all squat cleans and split jerks. felt some knee pain early that limited upping the weight. also wanted to go strictly with squat cleans and split jerks.

185 lbs for all rounds.

Previous workouts used power cleans and push jerks:
220718 - 225
220307 - 215
2021 - 200

Still weak in the deltoid (but not painful). Played around like this:
1x120 - 1x125 - 1x125  - 1x120 - 5x95 - 6x95 - 5x95 (95s at high-speed)

95# ( 8 RDL 303 )
115# ( 8 RDL 303 )
125# ( 8 RDL 303 )
135# ( 8 RDL 303 )
135#
135#
135# ( 8 RDL 303 )

M/54/172/5’9”

M/37/6’/177#

Warmup sets: 95/125/145/165/175/195
Working sets: 215/225/235/240/245/230/235

Deo gratias

135
135
135
135
145
145
155

CFWU standard with 5:00/1100M row
95# per round
M/60/193

M/48/5'8/#215
#95/115/135/155/175/195/205/failed 215

30.5-35.5-40.5-45.5-50.5-55.5(PR)-60.5kg(Failed)

It’s been awhile. Warmed up with some power clean/jerk + squat clean/split jerk combos. Then 135lbs for each of the singles. 

Technique work - 4 reps each weight with pause in the catch
Squat Clean and Split Jerk
75-85-95-105-115-125-135#
Compare to 220718: same scale

Cleaner with longer pauses this time except for 135#. A little surprised considering how much I have had to throttle back due to the elbows and left wrist.

Modified_ 
--
Bent-over rows @ 31 kg: 4x 8 reps
Shoulder Press  @ 31 kg: 4 + 6 + 5 + 5 + 5 reps
DB front squat @ 2x 15 kg: 3x 10 reps
Strict hand release push-ups: 4 x 8 reps
--
Peace.

155(2)-165(2)-175-185-195

GWU: 2x pvc/empty bar
25JJs/5DL/25JJs/5HMCL/25JJs/5FSQT+
Press/ 25JJs/:45 Calf Stretch

SPWU: 5x 
jump&lands/j&l’s with thumbs on shoulders/jump-punch-land/pvc split jerk/FSQT to split jerk/HCL to split jerk/CL&J
Build Up: 5-5-3-3-1

Cool Down: 1 min Shoulder Stretch/Pigeon

7 Rounds of 1 Rep 
Clean Jerks
Still struggling with wrist mobility but certainly seeing improvement over previous CJs. Didn’t think I would break 100lbs in the warmup. 
R1 85lbs
R2 85lbs
R3 95lbs
R4 95lbs
R5 100lbs
R6 105lbs
R7 110lbs New PR! 

Rx (split jerks)
185
205
215
225
235
245
255(PR)
265(f 🥲)

220307
Maxed at 235

Son(15)
95
115
125
135
155
165
175
185(PR)

Prior PR 155lbs

135, 165, 185, 195, 165, 175, 175lbs

145-165-175-185-195(f)-195(f)-190

Can’t seem to hit that old PR. Cleans all felt great, so it seems there’s a deficiency in shoulder strength.

220118: 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

205 lbs

M/39/72”/170(lbs)

all is kg 80, 90, 100(f), 100, 105(f), 105(f), 105

Easy day…5th straight workout day, so just looking to get the blood moving a little. 
OHS 10-10-10-10-10
65-75-85-90-85#
35# DB Bench press 12-12-12-12

Off for a few days skiing. See y’all next week. 

60/5’8”/157

Today: up to 190#, 195fx2
7/18/22: 195#
3/7/22: 190#
2/9/21: 185#

Clean and jerk 1-1-1-1-1-1-1 reps

In KG - 40-45-50-55-60-70-75(new PR)

Went to 145 with slips in between

Afternoon did a few more rounds 155 didn’t have the pop I wanted today 

Clean and jerk 1-1-1-1-1-1-1 reps

65/75/85/95/105/110/115lbs

Clean and jerk 1-1-1-1-1-1-1 reps
75-80-85-90-100-105-116-125-135-142.5

30, 35, 40, 40, 45, 45, 50 kg

Modified to
7 rnds
1 PC/J
5 Amer kbs @ 53#
10 lunges
rest 45 sec
135/135/135/155/155/165/165
m/53/175
compare to's were similar #'s w/split jerks(these today were not split jerks)

32 kg (70 lbs) DBs C&J. No more weights in the gym, so decided to practice Clusters with the same DBs as well.

Clean and jerk 1-1-1-1-1-1-1 reps
lb 110-121-132-143-154-158-(165 filled )
PR 158 lb
deadlift 6x4 341 lb

40 kg focus on form 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Max output followed by full recovery. Test of power. Jumping with upright torso, overhead, unilateral loading

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

COORDINATION SCALE
Pick either the clean or the split jerk, same format, more reps per set

STRENGTH SCALE
What's your limiting factor? Is it the clean? Then do max effort deadlift. Is it the split jerk? Then do max effort push press

BALANCE SCALE
As is, but be still for 10 seconds on the clean landing and 10 seconds on the split jerk landing. Alternate feet too.

MY STUFF
Did back squats instead. No good reason other than I wanted to go slow and work on flexibility. Sets of 5 at 185

GENERAL FEAR LEVEL: 3