Workout of the Day
A.
Every 3 minutes, for 30 minutes (10 sets):
Clean & Jerk
Use the ten sets to build to today’s 1-RM Clean & Jerk.
B.
“Grace”
30 Clean & Jerks (135/95 lbs)
This is performed as a ground to overhead anyhow, it does not need to be a proper clean and jerk.
A. 225#
B. 1:58 Rx
245# no pr
3:40. Ouch
A: 5 x 80 / 3 x 115 / 1 x 130 / 140 / 155 / 165# PR
B: 5:19 @ 95#
First time “Grace” with this weight 🙂
PR Stars! Woohooo. Nice job Matteo. You are getting better every week
A) 225
B)4:50 Grace
felt really good today
Glad you felt good! Solid numbers. Way to be under 5 minutes.
265# C&J
3:10 Grace
Awesome numbers Chris!
I’m getting back into it. Thanks for the support.
A. Only up to 225. Cleaned 235 but didn’t even attempt the jerk. PR is 255. Felt off today.
B. 3:06 RX. PR is 3:01.
Right there on B! Nice work this week!
A. Worked up to 285lbs. Just wasn’t happening today. Missed a couple times at 275 and 285.
B. 3:21. Again wasn’t happening. Gotta regroup for next week
Lots of R & R this weekend! Maybe a paddle…
A) clean and jerk up to 225. Missed the jerk once, and then hit it a few minutes later
B) Grace: 3:57 8/3/3/singles.
Great job, Richard! What’s your best Grace?
Thanks! About 30 seconds faster than this.
A. Powerfit games #4
5 min amrap
2,4,6,8….
PC (95#)
Burpees over barbell
112 reps, through 14. Stupid move by me I lost count on set of 14 burpees and did 17.
B. 3 sets
500m row
400m run
50 push-ups
Rest 3 mins
4:49, 4:57, 4:55
Great job, Ryan!
A. Worked up to 242lb. 17lb PR!
B. 2:44 RX
Jose!! PR star for you, friend! How’s the great Northwest? We miss you! (Alice too…)
A: up to 120#
B: 5:50 I believe this is the 1st time I’ve done grace rx. I went intentionally slow and made each rep nice and purty. I’m playing my shoulder safe.
Congrats on going RX for the first time with this workout. That’s an accomplishment in itself! How’s the shoulder?
Thanks. Shoulders actually feeling not too bad. Just “touchy” I’m thinking labrum issue. Did some flossing before the workout today seemed to help with mob. I’m just playing it safe:)
A) wasn’t sure how the knee would feel so went every 2:00 starting low
185-195-25-215-225-235-245-255-265-280-290-300 (f)-300#- pr pre injury/regionals was 330.
B) 2:11. Started with 10 then finished the rest singles. Need to work the mental push.
Great news on the number you were able to hit today compared to pre-injury! (91%)
Super fast B! Have you checked out the Invictus Mindset book? Might help with the mental push.
Session 2
A. From Tuesday (13th)
3 RFT – 6:58 Rx
10 Strict HSPU
20 Pull-ups
300m Run
B. Rest 12 minutes
C. From Monday (12th)
3 Sets for time – 2:39/3:06/3:10
250m Row
20 WB (20#)
20 KBS (32kg/American)
Rest 3 minutes
B. sounds great! I bet you can’t wait for Nocturnal November when you will be able to take a power nap between A & B! #NationalFitnessHolidays
A: worked up to 85 kg, which is a push jerk pr. Failed 3 times on 90 kg. Therefore I need to perform a split jerk, but I don’t feel really safe or stabilized during the landing because of my weaker knee. B: My knee didn’t feel really good so far I decided to do 30 front squats with 60kg instead of grace. Finished in 3:56. Our site session ended with some core and grip work. I am not very pleased with my shoulder strength, what do you recommend for assistance work? And when should I do it? Thanks as… Read more »
Hi Nik, I have a similar problem with the split jerk/knee issue and have permanently switched to a push jerk. It is now stronger than what I could ever split but it took some time. It does require a bit more shoulder and thoracic mobility so you might focus some effort there to see better results. For shoulder assistance work, you can always mix it in on squat day as part of the strength session, especially if nothing else is involved. (Try these: Pulling i.e. ring rows, DB rows, pull-ups, External Rotations, Powell Raises, Trap-3 Raises, etc.) Or, any day… Read more »
Went for cleans instead of C&Js due to the volume of overhead I did yesterday.
155, 175, 185, 195, 205, 225, 235 (10 lb P fucking R!), 240 (F)
after that I called it a day. Rough chipper this morning (feel like it might have effected my efforts at noon).
For time: 30 cal Row, 30 WBs (20#), 30 TTB, 30 DL (185#), 30 Burpees over box (24in), 30 DL, 30 TTB, 30 WB, 30 cal Row 19:28 FML!
PR star!!
So stoked. It’s going to be awhile before I hit my old numbers but I’m moving up.
I actually did pr my clean and jerk WITHOUT a belt
85/95/105/115/125/130/135/140/145/150(f)
My max is 175.5, but with a belt. I got 145 without goal in itself.
I am SLOWWWW! I am 2 minutes and 16 seconds slower on grace
5:35
It’ll go back down over time I’m just happy I’m making progress
Awesome news on Part A and progress! Baby steps and consistency are good rules of thumb – it seems like you’re on the same page and happy with that too. Congrats.
A. 1RM at 88kg PR. Tried 90, but failed..
B. 3.39 Rx
PR Star!
A. Worked up to 225lb. 10lb PR for me!
B. 3:13 Rx. First time doing! Sub 3 next time!
YAY for a PR!!! That’s awesome Greg!
Definitely sub 3 next time 🙂 Hope you had fun!
A. 1RM C&J as Rx
175/185/195/2-5/215/225/230/235/240(f)/240(f)
… missed the jerk at 240 both times (PR 240)
B. Grace – 2:48 PR as Rx
… 0:20 faster than last time.
Awesome Chris!! Super successful day of training!
A. 215# (10# PR!! – last rep was ugly as heck but got it overhead, listened to Bryce and just told my brain to shut up and get angry)
B. “Grace” 3:43 Rx – 1:26 PR 😀
Big Day – nice work.
thanks — two wheels would be nice
Awesome work Aaron!! Whoo hoo for TWO PRs!!!