Is it common to drop the weight between each rep?  What is the safest way to drop the weight between reps?

145-150-155-160-165 Rx'd, went lighter to drill form.

SLIPS completed. 

남(m)/47(Korean age 47 Western age 46)/171cm/92kg/220119/
Clean and jerk 1*5/
Practice SLIPS for 20 minutes
Clean and jerk 1-1-1-1-1 reps(스쿼트 클린& 스플릿 저크)
Post clean and jerk loads to comments./
오늘기록 20-40-50-60-70kg(x)/
최고기록 (40/83kg/150331) 70kg/
수요일 저녁와드

CFWUx2 snatch bal 10 10 5 3 3
2*135 2*146 2*157 168 173.5 179(f jerk) 179

Managed three rounds of Acevedo's SLIPS in 16 minutes. Completed the 20 with HS holds, shoulder stretches, and squat holds.
Squat CJ singles @ 60,65,70,72.5,75. The specific clean @ split jerk warmups were great.
Previously did 3 CJs @55. 60. 65. 65. 65kg
I don't usually push anything on my wrists past 70kg due to a wrist break.

SLIPS first
Used squat clean and jerks
155, 175, 185, 205, 210

E4MOM

5x120

(same as last time, and 2nd time fasted; 130 before fasting, but failed on 1 attempt this time)

80-90-94-98-102 kg

210-205-215-210-205

Warmed up with 3 rounds of Juan’s SLiPS in 20m followed by 1 round of Bryan’s general warmup and all of the specific warmup. 

Slips 20’
clean and jerk 95-105-115-125-125

155,160,165(FJ), 165(FJ), 160

70 - 70 - 70 - 75 - 75 kg

slips - check

CJ - up to 80kg

65-90k

For SLIPS - lots of inversion work - handstand walks, tumbling, handstand holds.
Not a great day for C&J: 205 - 215 - 225 - 240 (fail clean) - 240 (fail jerk)
m/51/5'11"/200#

95-105-115-120-125(f)

Felt weak on the jerk today. Timing was way off for whatever reason.

155-175-180-185miss-185
Slow dip and drive, soft elbows in the jerk. 

135-155-165-165-165

185, 205, 225, 235, 240 (f jerk) Rx

115x3/135x2/145x2/150/155/160

135-155-175-155-155
155 was solid
175 felt heavy/made jerk but not happy with form

compare to:
#s
125-135-155-165-175 
Failed clean at 185
Got clean at 185, failed jerk
185 was PR from compare to in April

135-155-175-185-190(f)-190

5 minutes practice kicking up to wall
5 min EMOM L-sit bar hang 15-sec
tabata front and back scales alternating legs
Squat clean + split jerk: 1@ 110#, 115, 120, 125, 125

205-215-225-235-245-255

Rx’ed 
185-205-215-215(c)-215(c)

pretty shot today, last two I was not able to jerk. I ended up doing more than 5 sets, but didn’t get any heavier than 215. 

in my drive way! with standard plates! 
55-65-75-95-105-115-125
3 C&J @ each: regular & splits (R&L)
Heaviest split! Not a fan of splits, haven’t done enough yet! Then, regular singles: 135-145-145 (145 is my PR. Hit it in the 2020 Open!) First one was a bit sloppy so I didn’t try 155. Instead did, 145 again, but better! F/22/5’5”/135

165 175 185 195 205

41/6’0/200

Globo scale- if you have bumper plates, do this one as RXed and max out.  If you only have iron plates, work to heavy singles that you can control on the way down.  If you don't have a barbell today then do a heavy dumbbell clean and jerk, to the max heaviest available dumbbells.  If you max the dumbbells easily do amrap sets and note reps done in each set. 

M/19/160#/5'8"
115 - 125 - 135 - 145 - 155
(All in #s)

35/195/5’9/M

225-245-255-265(fail), 265 squat clean missed jerk....current PR

55 55 65 65 55 pounds 
l sits practiced holding myself up from ground 40 sec alternating lifting legs for 10 sec. 
inversions practiced lunge to hands on flood and kicking feet up to wall
 plank 40 seconds emom 
stretch 
 

135/140/145/150/155

Derek Eason
CrossFit Train 97333
Corvallis, Oregon


Rx   105-110-115-120-125kgs.

*lifted on a platform with kilogram plates.

135-185-225-245-265(f)

Invictus Masters programming 
1 @ 70% 145
1 @ 75% 155
1 @ 80% 165
1 @ 80% 165
1 @ 80% 165

warmed up
2 @  95#
2 @ 130#

Clean & jerks
95/95/100/105(F)/100(F)/95/95

Idk what the problem is today, I could only get 100# up once. Compare to date I got up to My PR 110.

185-195-205-215-225(f)

135
155
175
185
185

This rep-scheme will demand an adequate build-up time to allow for 5 heavy sets to be performed. A good guideline could be to have athletes first set start at 80-85% of a 1-rep max before building to max loads.  I will have almost everyone attempt this workout as prescribed, as long a sound mechanics are maintained. Most of my experienced athletes will be coached to achieve near-max on the third or fourth set. For less experienced athletes, I will manage the loads so there are always a few reps left in the tank. Modifying the rep-scheme will only take place if a special situation presents itself, such as injury or for athletes that need significantly more practice with mechanics at lighter loads. 

I will reduce load on remaining sets if an athlete’s technique significantly deviates from sound mechanics or if there are multiple failed attempts.

I will coach a full squat clean today, but it is important to understand that this movement is about getting a load into a supported position and then getting it overhead. If technique is not sound, an athlete can perform the following sequence of movements to achieve this goal:  1. A power clean, followed by 2. a front squat (optional), and then 3. finishing by performing any overhead movement the athlete can perform soundly (shoulder press, push-press, push-jerk, or split-jerk).

SLIPS - 20 min

C&J w/ 50 lb dumbbells x 3/4/4/4/5

Will do barbell C&J tonight

100-110-120-130-140
Feeling weak today, but 140 actually was pretty easy. I probably should have kept going.

Hotel WOD:

Dumbbell Hang Squat Clean & Jerk  3-3-3-3-3 reps w/ 50lb DBs

225 - 245 - 265 - 285(PR) - 305lbs(F)

285 felt easy enough, but I lost the 305 off the shoulders on the hole. I knew by that, there was no way I was going to succeed any further attempts. Next time.

SLIPS
4:00 FRONT - BACK SCALES
4:00 L- SIT PARALLETTES 10/20
4:00 FROG STAND 15/15
4:00 PLANK 40/20
4:00 STRETCHING 
DUMBELL CLEAN AND JERK
20-22.5-25-30-35 KG

50-60-65-70-70
far from the best form, but grateful to have trained

174cm/74kg：100-105-110-115x-112x KG.
https://youtu.be/mLbKNHVrguI

Champions Club Scaling Notes

RANT
Nothing off the top of my head. Eminem's new album is actually really good, if anyone cares. Took me a few listens to come around.

PURPOSE
Normally I would say to test out our max lift. But considering 1) yesterday made our arms noodles and 2) SLIPS are before, I would say this would probably be an attempt to go pretty heavy but not pr. 1 rep at a time means you don't get as much form feedback, so be on point

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
20 hang cleans
10 strict press
20 lunges

GROUP SCALE
As is, I'll probably go with the handstand descent between sets for most people - especially those not going heavy

TRAINING SCALE
Stay heavy and pick one of the two (clean or the split jerk) if the form is off. Most likely it will be heavy cleans (work to max) with light weight split jerk tech. work on the side.

PRACTICE SCALE
Same movement, tons of reps per set, try and let go of the bar on both the clean and the split jerk. That is usually a sign that the timing is good.

INJURY SCALE
Pick two SLIPS you can do (not including stretching) and go at it for 30 minutes.

WARMUP
SLIPS - especially the handstand descents and scales

GENERAL FEAR LEVEL: 3

INTENDED STIMULUS

SLIPS
We tend to see SLIPS as things we do to get better at all the rest. And that is the case, the foundations o gymnastics will make you better at moving your own body, period. Today let's change the approach, today let's do drills and exercises that will make you better at SLIPS. Treat your SLIPS practice like you would your clean and jerk.

CLEAN AND JERK
Heavy day! It's been a while since we have done some heavy Olympic Lifting. Today let's have some fun. Go as heavy as you can while mechanics allow you. You might feel rusty on the first reps. Don't let it get in your head, trust your training. We have been building a very solid base of fitness, don't be surprised if you PR today. Now, the Clean and Jerk is a very technical lift, however it is also very forgiving with sloppy technique. That means it is going to be on you to keep your standards high! Remind yourself, the better your technique is today, the more you will be able to lift tomorrow. And in Olympic Weightlifting, longevity is one precious reward. For athletes who struggle with technique in either the clean or the jerk, consider working on the lifts separately starting with the trickier of the two. Athletes new to the clean and jerk should work on progressions to learn them. Experienced athletes can use progressions as sets to develop technique.
LIFT HEAVY, MOVE WELL, HAVE FUN!

▶ SLIPS
5 sets for quality
50 feet Ag Walk
5 Negative Dragon Flag (L-sit work)
5 Front Scale Leg Lifts with 20 second hold on last one
5 Front Scale to Back Scale Transitions


▶ Progressions for Clean
5 sets
5 Cleans in Full Extension

4 Sets
2 High Hang Cleans(Dip Clean) + 1 Hang Clean from mid-thigh + 1 hang clean from knee

3 Sets
2 Slow clean + 1 Clean 

All cleans are squat

▶ Progressions for Split Jerk
5 sets
3 Press Behind the Neck in Split Position

4 Sets
2 Jerk Drives + 2 Tall Jerks

3 Sets
2 Split Jerks Behind the Neck + 1 Split Jerk 

GENERAL WARM-UP

2 rounds of:
1-minute of single-unders, row, or bike
50-ft of 3 air squats + 1 broad jump
50-ft inchworms + push-up

SPECIFIC WARM-UP

Clean and jerk
5 high hang power clean + front squats
5 clean deadlift + clean
3 step-outs to split jerk receiving position (no barbell)
3 jump and lands to split jerk receiving position (no barbell)
3 jump and lands, driving the arms overhead (no barbell)
10 split jerks (with an empty barbell)

Build-up:
Build up to starting working weight by performing 5 sets:
Sets 1 & 2: 3 clean and jerks at approx. 50%
Sets 3 & 4: 2 clean and jerks at approx. 60% and 70%
Sets 4 & 5: 1 clean and jerk at 75% and 80%

SLIPS
L-sit

EMOM 8 minutes
10-20 seconds of an L-sit (or variation)

Scales

EMOM 12 minutes
Minutes 1-6: Front scale, 15-sec per side
Minutes 7-12: Back scale, 15-sec per side