Going to Denver this weekend for to spread the seeds of strength. Enjoy.

Week 5 Training: 13.08.09

A. Strength / Barbell

7 rounds of the following complex:

-1 Clean Deadlift
-1 Hang Clean Pull (from just above the knee)
-1 Hang Clean
-1 Push Jerk

NOTES: Every 90 Seconds (0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00). AHAP. Work technique and work positions. Work hip extension, contact with the bar at the hips and bar speed. Work speed under the bar. Basically, work the shit out of your clean and jerk.

B. Competition Conditioning


30 Clean & Jerk @ 135/95

Notes: Clean and Jerk means ground to overhead with contact at the shoulder. No snatch allowed. Power Clean is allowed. Push press or push jerk also allowed. Have fun. PR. Crush it.


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29 comments on “13.08.09
  1. Reid says:

    A. Worked up to 245
    B. 2:03

  2. vanlandingbad says:

    A) Started at 235, worked up to 285
    B) 1:48

  3. drusellers says:

    A) 185/195/205/215/225/235/250 (failed the jerk, but nailed the clean PR + 5)
    B) 3:47 (PR by 1:30)

    EC) 2 Bar Muscle Ups (ripped on number 2, so I stopped)

  4. Jason says:

    A) 185 / 195 / 205 / 215 / 225 / 235 / 245 — Felt good, wish I would have started 10 lbs higher
    B) 2:40 — Went 10, 5, 5, 5, 5 (Could have taken shorter breaths)

  5. A) 225/235/245/255/265/275/300(failed on jerk, got the clean tho!)
    Hang clean PR!

  6. Jeremy says:

    A) 225/225/235/235/235/245f/235
    Took a moment to appreciate that this is over my C&J max from the beginning of the year.
    B) 2:28 PR

  7. JeffT says:

    A) 185 all the way (failed 3 times at various points)
    B) 3:41PR

  8. Feliz says:

    A) 95/95/100/100/105/110 (failed the jerk)/110
    B) 4:48 – thanks for the encouragement guys & Jen
    Does anyone know when we did Grace last?

  9. A) 225 / 235 / 245 / 255 / 260f / 260f / 260….. thanks to Ben House for Coaching me up!
    B) 1:54

  10. coachjeffmck says:

    A — 225/235/245/250/255/260/265f on jerk
    B — 2:40 PR by 25s

  11. The Kingpin says:

    A) 185 – focused on keeping the bar close and perfect push jerks. Felt good.
    B) 3:15 – PR by ~1:15

  12. JoJo Macias says:

    A) up to 225
    B) 2:03 PR

  13. the Schrocks says:

    A) 125×2/130×2/135×2/140
    B) 3:07 PR by 1:40

    A) 205/210/215/220/225 f jerk/225 f jerk/225 f jerk
    B) 2:45 PR by 1:07

  14. Brandon mayernik says:

    A. 235/245/255/265/275/285/300f
    B. UB 1:16

  15. david says:

    A) up to 225
    B) grace 2:44 first time doing grace so PR!

  16. Chels says:

    A. Worked up to 170 (5lb PR c&j!)
    B. 2:33 (19 sec PR!)
    C. 14 unbroken freestanding hspu (11rep PR!)
    D. Skill work 4x 2 rope climbs +30 DUs
    Good Day!

  17. Matt Counts says:

    A) Worked up to 215, but missed, barely, the jerk
    B) 3:05. 2nd time to do grace.

  18. Lizi says:

    A- worked up to 170- f on jerk but HCl PR at 170 and jerk PR at 165!
    B- 2:44- first time dancing with Grace!
    C- extra: 4 rds: 2 rope climbs/ 30 DU NFT

    ***It’s PR Friday for everyone!!!!!

  19. A) Worked up to 170 on C&J.

    B) 2:15. Pretty sure that’s a PR. All I know is my lungs hurt.

  20. Teo says:

    A) up to 225
    B) 1:54 (56 sec Pr)
    I got to the gym and saw all you guys #s and was super pumped about it. Great job all of you!

  21. Leyva says:

    A. Worked up to 190lbs
    B. 3:02 (first time)
    Skill-HSPU and Muscle-Ups

  22. WOOD says:

    A: 175 – kept it tidy.
    B: 1:57 (aimed at a sub 2 min pace) PR by a lot. Its been a while.
    Had a blast today.

  23. A. up to 250 (5# push jerk PR) also hit a Squat Jerk at 225
    B. 2:06 PR
    Great learning experience, was all kinds of hyped up after watching 5:30, 6:30, and 11:30 crush it and hearing Brandon’s time. Went for the jugular and then the hips went out.

  24. mlubke says:

    A) Up to 205
    B) 3:54 first timer

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