Spend 20 minutes working up to a 1RM clean and jerk:

  • 1×95
  • 1×115
  • 1×135
  • 1×155
  • 1×185
  • 1×195 (PR!)
  • 1×205 (miss)

Nice to hit a PR! I actually felt really good in the gym today.


3 rounds for time:

  • 10 Power Clean (155)
  • 10 Shoulder to Overhead

I scaled the weight to 105# trying to get this done with some major intensity. My goal was to do all of the 10 shoulder to overhead done unbroken, which I accomplished. First round was all unbroken. Second and third rounds were 9 power clean/break/1 power clean + 10 shoulder to overhead.

Time: 3:11


I’m off all week for the holidays, which is amazing. As a result, I’m hanging out with Quinn all week as well so no daycare. We ventured into the 8AM class hoping I could keep him occupied!


Today, the goal was to work up to a 1RM Push Press. After some drills, I worked up:

  • 3@95
  • 3@115
  • 1@135
  • 1@155
  • 1@175
  • 1@186 (f)

I think my 1RM is 185 from last week so I attempted 186. I ended up failing twice. Wasn’t my day! Still okay with it.


We hit an NCFit benchmark today – “Push Pull”. We’ve done this one before back in May 2019.

For time:

3-6-9-12-9-6-3 Push Jerk*

*15 Calorie row after each set

Last time, I used 135# (scaled from 155#) on the bar, and I wasn’t able to get all of the sets unbroken. This time, I scaled to 115#, and I did them all unbroken, which was the goal. I finished in 12:01 compared with 14:30 last time. I’d say I got a better stimulus this time around. #embracescaling #rejectego Still things I’m learning!



Prepped for DT by working up to a moderately heavy version of this complex:

  • 3 Deadlifts
  • 2 Hang Power Cleans
  • 1 Push Jerk

I worked up to 165 and called it quits there.



5 rounds for time of:

  • 12 Deadlifts (155#)
  • 9 Hang Power Cleans
  • 6 Push Jerks

I scaled the weight down to 135# and used the 11, 1+8, 1+6 strategy the entire way resting just a bit before picking up the bar for the push jerks so I could be sure to do them unbroken. Finished in 9:19. One day, I’ll be doing this one Rx!


Went to the 8AM class for a lifting complex:

7 sets for load:

  • Deadlift
  • Power Clean
  • Hang Power Clean
  • Push Press
  • Push Jerk
  • Split Jerk

We did it EMOM style every 3 minutes. I went 125, 135, 145, 155, 165, 170 (f), 155. I surprised myself by getting 165, and I should’ve gotten 170, but I couldn’t lock out the split jerk. Either way, 165 is good with me.