In 15 minutes build to a heavy 1 rep clean and jerk
135-155-185-200-210
Then, every 2 minutes x 5 rounds:
2 Cleans + 1 jerk @ 65%, 70%, 75%, 80%, 80% of today’s heaviest lift
135-145-155-170-170
Thanks Shane!
Derek
In 15 minutes build to a heavy 1 rep clean and jerk
65-85-95-115-135-155
Rest 5:00
Then, every 2 minutes x 5 rounds:
2 Cleans + 1 jerk @ 65%, 70%, 75%, 80%, 80% of today’s heaviest lift
95-105-115-135-135
Thanks Shane
Melanie Bourque
Worked up to 120#
WOD with 80-85-90-95-95#
Thanks for the class, Shane!
Mike Moody
Clean and jerk practice focusing on hook grip , squat clean and that weird hand transition on the reset to jerk.
135-155-185-205 215( fail on squat although I initially had it )
Then WOD 2 squat cleans plus split jerk
140
150
160
175
175
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Worked up to a nice even 100# of easy math
Wod
65-70-75-80-80#
Worked up to 215#
Wod with 140-150-160-175-175
Thanks for the class, Shane!
1 rep clean and jerk:
55-65-75-85-100 (failed)- 95 (failed)- 90#
WOD with 55-60-65-70-75
Thanks Shane and Blake for all the tips! I feel like I learned a lot today and my movements got better and better as the class went on 🙂
1 rep max C&J
125 (2+2)
145 (2+1)
165
175
185
195
205
215(f)
215 PR!
WOD:
140-150-160-170-170#
So much fun!! Thanks Shane
OG
8 rounds of
500m row
20 sit ups
🙂
In 15 minutes build to a heavy 1 rep clean and jerk
135-155-185-200-210
Then, every 2 minutes x 5 rounds:
2 Cleans + 1 jerk @ 65%, 70%, 75%, 80%, 80% of today’s heaviest lift
135-145-155-170-170
Thanks Shane!
In 15 minutes build to a heavy 1 rep clean and jerk
65-85-95-115-135-155
Rest 5:00
Then, every 2 minutes x 5 rounds:
2 Cleans + 1 jerk @ 65%, 70%, 75%, 80%, 80% of today’s heaviest lift
95-105-115-135-135
Thanks Shane
Worked up to 120#
WOD with 80-85-90-95-95#
Thanks for the class, Shane!
Clean and jerk practice focusing on hook grip , squat clean and that weird hand transition on the reset to jerk.
135-155-185-205 215( fail on squat although I initially had it )
Then WOD 2 squat cleans plus split jerk
140
150
160
175
175
My transitions need to be faster and smoother
4 rounds
400m Run (subbed 500m Row)
30 Push Press 65#
20 Jumping C2B Pullups
19:33 … gasser
OG
5 rounds
– 10 deadlifts @ 135#
– 10 wallballs @ 14#
– 10 situps
Time > 7:29
– 50 situps
– 1km row > 4:30 (slow paced, damper was at 5 but didn’t notice until I was finished)
Build to heavy (power) Clean and Jerk
115 – 135 -155 -195 – 215 (ugly)
Then, every 2 minutes x 5 rounds:
2 Cleans + 1 jerk @ 65%, 70%, 75%, 80%, 80% of today’s 210#
135 – 145 – 155 – 170 – 170
OG, stretching, rolling, etc, Nick tortured my calves because I have been getting middle of the night cramps.
AMRAP 15 mins:
10 Kettlebell Swings (20#)
10 Air Squats
10 Push-ups (on 24″ box)
Score: 5 rounds plus 10 squats.