Tag: C&J

4/11/17

Warm Up
250M Row
6 Samson/Hip
5 Goblet Stretch
10 Passthrough
10 Press to OHS (pvc)
10 OHS (bar)

Technique
– Burgener Warm Up
– 3/3/3 Snatch Prep

Strength #1
Snatch – 15 mins to establish 1RM

Jeremey – 135# (Had 145# locked out, but couldn’t stand it up)
Charlotte – 100#

Strength #2
Clean and Jerk – 15 mins to establish 1RM

Jeremey – 180# (PR)
Charlotte – 140#

2/9/17

Warm Up
2 Rounds
250M Row
5 Goblet Stretch
6 Cossach Squat
5 Broad Jump
6 Press
6 Tricep Stretch

Skill
Skill Work, Keep Light:

– 3 x 3 Position Clean + Jerk
– 3 x 3 Clean Segment Pulls

Met Con
4 Rounds For Time:

400M Run
6 Clean & Jerk (185/125#)

Jeremey – 20:29 (scaled to 155#)

I was a bit sad to scale this one, but with my PR being 175# for C&J, there was no way I was going to do 185# for 24 reps. I was happy with how 155# felt though given I’ve been out of the gym for awhile. I only missed one jerk the entire time.

6/24/16

Warm-up

500m Row
10 Goblet Stretch
10 Passthroughs
10 Kips
10 Front Squats (Bar)
10 Press (Bar)
10 Pull Ups
10 Thrusters (Bar)

Mobility

Partner Front Rack

WOD

Everyday Warrior Workout #4 w/ James

20:00 Time Cap

Partner 1 Completes:

9-28-14
Thrusters @ 95#
Pull Ups

THEN

Partner 2 Completes:

5-20-12
Thrusters @ 95#
Chest To Bar Pull Ups

THEN

As a team complete:

60 Clean and Jerks @ 135#

Result: 20:27 meaning we did 33 of the 60 C&J before time.

I did the second set of Thrusters and C2B pull-ups. I started roughly 8:30-9:00 in and finished my sets around 13:30-14:30 so it took me roughly 5:30 or so.

My main goal was to do the Thrusters unbroken but I fell a bit short. I ended up going 5, 17+3, 6+6. Still when I put the bar down, it was 5-10 seconds and then right back up so not long breaks. I felt really relaxed even during the 17 breathing at the top and bottom. Unbroken Fran coming soon! For the C2B’s, I knew I would break those up. Ended up doing 5, 5+5+5+5, 4+4+2+2.

Once I got off the bar, James hopped right into action with the C&J. We mainly traded off 3 for him then 1 for me because I was a bit gassed. He definitely carried through the C&Js.

Fun time! First time also trying out the Rogue wrist straps which were helpful.

Accessory

5×2 Back Squat @ 225# for fun

3/1/16

Warm-up

150M Row Sprint

5 30″ Box Jump

5 Broad Jumps

5 Clean Deadlifts

5 Clean Pulls With High Elbows

5 Muscle Cleans

5 Front Squats

5 Press

5 Good Mornings

Shoulder Circuit

10 Band Pull Aparts (Thumbs out)

10 Band Pull Downs

10 Band Pull Aparts (Thumbs in)

Split Jerk Technique

WOD

Clean and Jerk (1×1)

Jeremey – 165#