CFWUx2 5*45pp 10*45pp
95 106 117 122.5 128
128 139 150 155.5 155.5
139 139 139 139 144.5(4+1)

EMOM, 45# dumbbells for all sets

did all, but PJs were tough, PPs weren't bad, may try to go up in weight next time

105,115,125,135,140
105,120,130,140,150
100,110,120,130,140

135-135-140-145-155
165-165-165-165-165
155-165-175-165-175 
Did better than the last two times on P Jerk. This time I lifted e3m the whole way through...felt stronger at the end than the beginning. Used lesson plan 180205 and even added more but needed more warmup stuff for these old shoulders.


176/41/69”

135-145-155-165-175
155-165-175-180-185
165-175-185-185-185x3

2-2-2-2-2
4-4-4-4-4
6-6-6-6-6
63kg

34 / M / 5'9" / 137lbs

Dumbbells:
SP 40-45-45-45-45
PP 45-40-45F-40-40F
PJ 35F-25-20-20-20

Surprised how burned out I got before the PJs -- probably because I used a timer to rest 2-3 minutes between sets instead of resting "as needed" like I usually do for this WOD.

M/34/6'/175#

SPx1: 135/145/155/160/155
PPx3: 135/155/175/195/215
PJx5: 135/155/175/195/225(f2; took a chance)

Did it a little wrong, here was my rep scheme:
5-5-5-5-5
3-3-3-3-3
1-1-1-1-1

75-80-85-90-95
100-105-110-115-120
125-130-135-140-145

31/m/5'11"/175

95-115-135-145-150
135-155-165-170-175
155-165-175-185(3)-165

200712
95-105-115-125-135
135-135-140-145-150
135-145-150-160-150

190715
115-135-155(f)-135-140
135-155-165(2)-140-155
140-150-170(4)-155-160

M/25/5'8"/160lb
CrossFit AFK

100lb-105lb-110lb-115lb-120lb
125lb-130lb-135lb-140lb-145lb
150lb-150lb-155lb-155lb-160lb

sp: 60-62.5-65fail-65fail-62.5fail
pp: 70-72.5fail-72.5-72.5-75fail
pj: 75fail-70-72.5fail-72.5fail-70

49/M/5’10”/200#

135-145-150-155-165
145-155-165-175-185
155-165-175-185-190

long time away from a BB thanks to Covid. Not bad. Close to fail on last PJ rep of rds 4&5

M/43/6’3”/215
135-155-165-175(F)-155
165-175-185(2)-185(2.9)-175
165-175-185-190(F)-165

Prev: (42)
135-145-150-155-160
165-175-185-190(2)-175
165-175(4)-165-170-170

Prev (41)
135-145-155(F)-150-150
150-165-180-185(2)-155
155-165-175(4)-135-135
I’m ok with this coming off wrist injury...

Prev (@ 36 y.o.):
135-145-155-160(F)-135
155-175-180-185(4)-155
175-180-185(2)-135-135

145-155-160-165(F)-135
175-185-190(F)-135-135
175-195(4)-185(4)-135-135

160
170
160

155
175
155

Strained my neck earlier today, but loosened things up a bit and was able to do this pain-free, but just felt a little weak.

SP: 105-115-135-145-150 (F)
PP: 115-135-145-155-165 
PJ: 135-155-165 (2)- 135-135

SP: 115-125-135-140-145(F)
PP:145-150-155-160-165
PJ: 115-135-145-155-160

SP x 1: 45-45-50-55-60
PP x 3: 55-60-65-65-70
PJ x 5: 60-65-70-75-80(4)

Press- 55 65 75 85 95 
Push press- 85 95 105 105 115 
Push jerk- 105 105 105 105 105 

135-150-160-145-155
180-190-175-185-170
135-145-155-165-170

Shoulder Press: 15-45/  5-55/65  1-70
Push Press: 5- 55/65/75/85/95
Push Jerk: 5-  55/65/75/85/95

Shoulder press: 80, 90, 100, 110, 120
Push press: 105, 120, 135, 155, 175(2)
Push jerk: 145, 165, 175, 180, 200
M/48/5’5”/190

M/41/90kg/6'0"
Kgs
60-62.5-70-72.5-75
75-75-77.5-77.5-77.5
77.5-77.5-80-80-82.5

shoulder press : 60/65/67,5/71x/71x

push press : 80/85/87,5/90x (2)/90x (2)

push jerk : 87,5/92,5/96,5/100x (4)/80

145, 155, 160, 165, 165
165, 170, 170, 170, 170
170, 185 (f), 135, 140, 145

Had to get back to form on push jerks. Dont have the weights to go incrementally high on the push press and 185 is too big a jump!

M/55/185/6’0”

SP: 1 x 165/170/175/180/185
PP: 3 x 165/170/175/180/185
PJ: 5 x 165/170/175/180/185

2 min between sets

M/40/5’8”/190

95-120-135-160(PR!) -165(F) OHP
(3x) 135-145-150-155 push press
(5x) 135-140-150-155-160(3x) push jerk

M39/6’0”/190

115/120/125/130/135
135/155/165/170/175
175/175/175/180/185(3)

did this at my work gym instead of taking lunch.  Those push jerks took my soul out a little.  Also did not want to drop the steel plates so I refrained from GFI on the last 2 reps.

1x shoulder press 95-100-105-110-115
3x push press 115-120-122.5-122.5-125
5x push jerk 110-115-120-120-95

I pushed on the SP and PP but ran out of gas for PJ. I could only 2-3 consecutive at higher weights, not 5. I didn’t score these attempts and only scored the successful 5x sets.

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE FORMAT
Do the number of reps listed then rest for a bit, then repeat until finished with that lift. In this setup, you might want to see if you can increase weight on each set through the workout - ie. your push press starts where your strict press leaves off. Might be tricky on the push jerk though.

WHAT ABOUT THE MOVEMENTS
Press - pushing a lot of weight overhead with all arms
Push press - pushing a lot of weight overhead using a jump
Push jerk - jumping and landing with an emphasis on overhead position and upright torso

TECHNIQUE SCALE
As listed, add reps if you're not ready to go for a heavy weight

CONSISTENCY SCALE
AMRAP in 20 minutes of:
15 push/split jerks
1:00 plank hold

INTENSITY SCALE
Same format listed, just do something to make you breath heavy before each set. For example, sprint 50 meters then do 1 strict press. Rest as needed in between.

MY STUFF
I did sets of 5 strict press at 115 and sets of 5 push press at 155 in-between shooting around

GENERAL FEAR LEVEL: 4

Shoulder press 1-1-1-1-1 reps 95-115-135-145-155-162.5
Push press 3-3-3-3-3 reps 100-125-140-150-165-170
Push jerk 5-5-5-5- 115-130-142.5-155-170-175

SP 135/135/-/-/
PP 115/115/125/135
PJ 115/125/125/125

Started at SP 1 RM after what I thought was a good warmup. Shoulders were really sore still so I dropped the weight for PP and PJ. Then I put my training gloves on and dropped the weight again to 95# for several rounds of 5x5 PP and PJ coupled with :30 of floor bag work (i.e. ground-and-pound). Wasn’t feeling that great about throttling back on the Rx’d workout, but the extra rounds of work felt good.

135-145-150-145-145
145-145-150-150-155
135-135-135-135-135

PR compared to July.

75lbs all reps 
10 extra reps at 95lbs
9:05

shoulder press: 95-105-110-115-125lbs
push press: 125-130-135-140-145lbs
push jerk:145-145-150-145-145lbs

Compare to 200710:
Shoulder press: 75-80-95-100-105lbs
push press: 105-110-115-120-125
push jerk: 125-130-130-135(2)-130

M/45/205/5’9
Military Press: 115, 125, 135, 145, 155
Push Press: 135, 155, 165, 175, 185
Push Jerk: 165, 175, 185, 195 x 3, 190 x 5

shoulder press 95#
Push press 115#
push jerk 95#

Forearms still sore...
115/120/125/130/135
135/140/145/150/155
155/160/-/-/-

SP: 1@ 35#, 45, 55, 65, 75
PP: 3@ 65, 75, 85, 95, 105
PJ: 5@ 85, 95, 100, 105, 110 (failed on rep 4), 95
Started with 2 mile run 

174CM/75KG/29AGE.
200710.
SP:30-40-50-60-65kg.-67x
PP:70-80-85-90-92kg.-95*2
PJ:50-70-85-95-105kg.
https://youtu.be/5bBT7fd89_o
201104.
SP:60-62-64-66-68KG.
PP:80-85-90-95-97KG.
PJ:80-90-100-105-110KG.
https://youtu.be/RqGuR8nHsCo

For time:
400 run
21 ring dips
21 power cleans, 95#
400 run
15 dips
15 pc, 105#
400 run
9 dips
9 pc, 115#

15:49

SP: 155-165-175-185-190
PP: 165-175-185-195-205
PJ: 175-185-195-205-215(4+f) 
m/52/5'11"/200#			

with 25 lb dumbbells ( with about 2 min rest between everything)
Shoulder press: 16-12-12-12-12
Push press : 17-13-13-13-13
Push jerk: 13-10-10-10-10

Shoulder press: 80, 90, 100, 120, 130
Push press: 105, 125, 135, 145, 175(2)
Push jerk:125, 145, 165, 180, 200
M/48/5’5”/189