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Tuesday December 15 2009
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Rex deadlift
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tim 2009-12-14
So I'm a power jerk guy, so when you have power jerk and then split would it be fine to just do the total reps with the power jerk. or would I want to knock it down a rep and just do 3 power jerks. I keep trying to do the split, but it doesnt work well, and ive had much better success doing the power. Thanks.
Greg Everett 2009-12-14
Tim - First, I would work on the split. If you stick to PJs, just do a triple.
Gene 2009-12-14
Greg- to clarify... I would power clean, then squat clean 60% of my 1RM twice, rest, then do it 3 more times? Then power jerk, then split jerk 60% of 1RM twice, rest, then do it 3 more times?

Greg Everett 2009-12-14

that's correct.
Greg Everett 2009-12-14
Gene -

sorry just read that more closely. You would do 2 power cleans and a clean consecutively for each set using 60% of your best clean.
Neil Scholtz 2009-12-15

Muscle snatch - 35kg x 3 x 2
Pwr Cln + Cln - 75kg x 2+1 x 3
Pwr Jrk + Jrk - 65kg x 2+1 x 3

24kg KB

Not sure if I did the correct number of shuttle runs. Is it 4 lengths of 10m runs or is to a 10m mark and back, 4 times? I did the first.
Mike Maruffi 2009-12-15
Muscle snatch - 43kg (lightest i could go with my bumpers)
Power clean + clean - 70kg
Power jerk + jerk - 70kg

Skipped metcon and worked on snatch tech with light weights.
Kyle Pichie 2009-12-15
Need some quick clarification, similar to Neil Scholtz question. The 10m Shuttle run, does 10mout and 10m back count as one? Or does 10m out and 10m back count as two?
Greg Everett 2009-12-15
Each 10 m run is one of four.
Sam McGowan 2009-12-15

Msl Sn: 65#
Pwr Cln + Cln: 135#
Pwr J + J: 135"
David Walker 2009-12-15
Muscle snatch - 95lb
Power clean + clean - 135lb
Power jerk + jerk - 135lb

Did not time metcon.
Jesse Woody 2009-12-15
M Sn. 85# x 3 x 2 (haha, using 85# is almost silly...had to keep reminding myself it's a LIGHT day)
Pcln+cln: 155# x 1 x 3
Pjrk+jrk: 155# x 1 x 3

4 rounds:
10m shuttle run x 4 (started with 4 up and back = 20m, then remembered that each was only 10m, so finished with 4x10m each round)
10 KB swings w/32kg
Kyle Pichie 2009-12-15

Muscle snatch - 70# x 3 x 2
Pwr Cln + Cln - 130# x 2+1 x 3
Pwr Jrk + Jrk - 140# x 2+1 x 3

32kg KB

First time ever going OH KB Swings, definatly involves much more hip explosion. Was fun, Thanks Coach.
LP 2009-12-15
I feel really weird posting this, but I have to get it off my chest.

Greg, last night I had a dream about you.

The setting was your gym. You were giving a passionate and inspiring speech about starting a motorcycle gang. I've never met you in person, but it felt really real. Also, you were shirtless the whole time.
If you do ever start that gang, I would love to be part of it.
Greg Everett 2009-12-15
LP -

That wasn't a dream.
Aimee 2009-12-15
that's because Greg is pretty much in Son's if Anarchy.
Scott Pauly 2009-12-15
43 yom/200lbs

Muscle snatch - 35kg x 3 x 2

Power clean + clean - 66kg x 2 + 1 x 3

Power jerk + jerk - 66kg x 2 + 1 x 3

Also did a slight change on the met-con
4 rounds
100 meter row sprint
10 kettlebell swings 2 pood

Caleb 2009-12-15
i would also like to be part of that gang. although, do i have to be shirtless?
Andy 2009-12-15
Hi Greg - big fan of Catalyst (my go to place for anything weightlifting related) also your book immediately improved my split jerk (hand positioning details) so thanks for that.

anyway we did a WOD recently called CFS Grace 30 reps for time 135/85 full squat cleans and split jerks and thought your crew might like it - (combines technical proficiency and CF high rep endurance) and would be curious to see the scores of some of your real weightlifters do it either at the 135 or based on % of their C&J.

I'm personally not really a fan of the reverse curl pushpress Grace videos for under 2 min that flood youtube.

Anyway thanks for the great site and good luck with that motorcycle gang - Andy
Cory 2009-12-15

Muscle snatch - 115 x 3 x 2
Pwr Cln + Cln - 135 x 2+1 x 3
Pwr Jrk + Jrk - 135 x 2+1 x 3

45 lbs KB
5 above waste box jumps
Rice Owls Catalysts 2009-12-15
MS: C:75# BG:75#
PC+C: C:155 BG:95
PJ+J: C:145 BG:145

WOD: C:1.5 pood, 3:33
Greg Everett 2009-12-15
Andy - I would never let our weightlifters do 30 reps of a skilled lift... Not that they would ever want to. For a generalist, though, it's a good workout (assuming technical proficiency exists). To not entirely avoid your question, as a general idea, Aimee did Grace against Jolie a few months back (power cleans and push presses/power jerks) and beat her by a few seconds, something under 4 min - with zero conditioning work for the last 13 years or so. I haven't done it in a long time, although I did 18 reps with 225 several months back out of curiosity (or stupidity) and did reasonably well. Don't recall the time, but it wasn't as good as Casey Burgener's when he did it afterward.
TeddyB_SC 2009-12-15
Muscle snatch-35kg
Pwr Cln + Cln-75kG
Pwr Jrk + Jrk-65kg
JCW 2009-12-15
muscle snatch- 85 lbs
power clean + clean- 155 lbs
power jerk + jerk- 155 lbs
4 rounds
10 m sprint down and back x4
10 kb swings 2 pood
Andy 2009-12-15
I definitely agree that the benefit is geared for generalists (crossfitters)
Jp Thompson 2009-12-15

3+ Hours pre CA WOD
Run: All out Efforts!
90 seconds on, 90 seconds off x 6
AMDAP per 90 sec intervals.
~*420m, 380m, 390m, 380m, 370m, 390m*

Muscle snatch - 40% (45/50#) x 3 x 2
Power clean + clean - 60% (105/110/110#) x 2 + 1 x 3
Power jerk + jerk - 60% (110#) x 2 + 1 x 3

Ian Carver 2009-12-15
Muscle Snatch
80 Lbs x3x2

Pwr Cln + Clean
155 Lbs x2+1x3

Push Jerk + Jerk
155 Lbs x2+1x3

Felt good. MetCon raincheck due to time constraints.
Brian Reckdenwald 2009-12-15
Muscle snatch - 40% (of snatch) x 3 x 2
85 lbs x 3 x 2

Power clean + clean - 60% (of clean) x 2 + 1 x 3

Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3

4 rounds:
10 m shuttle run x 4
10 KB swing w/ 1.5 pood kb

Time - 3:03
Dallas Hartwig 2009-12-15
2 M Sn 3/75
2PC + C 3/165
2PJ + J 3/165

4 rounds: 5m shuttle run x 8
10 American swings, 24k KB

Starting at a new gym tomorrow, and am looking forward to hitting the sandbag stuff there.

Oh, and just for my own education, are power jerks and push jerks the same movement?
Gene 2009-12-15
MS 55#
PC+C 110#
PJ+J 110#

Metcon with 16kg KB 2:11
Chris K 2009-12-16

MS: 40kg
PC+C: 60kg
HPC+PJ+J: 69kg (took it from the floor)

metcon w/ 20kg = 3:11
Aaron 2009-12-16
Caleb, You don't have to be shirtless as long as your pants are not faded black
Greg Everett 2009-12-16
Dallas - Most folks consider power jerk and push jerk to be synonymous. Some will say that a push jerk keeps the feet connected to the platform while a power jerk transitions the feet from a drive to squat stance (Thanks Kara).
Dallas Hartwig 2009-12-16
Greg, thanks for the clarification (and a thanks-by-proxy to Kara).
Anil 2009-12-16
Muscle snatch - 40% (of snatch) x 3 x 2 - 65#
Power clean + clean - 60% (of clean) x 2 + 1 x 3 - 135#
Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3 - 135#

4 rounds:
10 m shuttle run x 4
10 OA DB Snatch - 30#
Time - 2:12
LK 2009-12-17
done 12/17/09


muscle SN:35#
Pwr CL+CL:55#
Pwr JK+JK:55#

WOD: 3:23
35# KB

(Thank you, that was nice volume after yesterday)
Miguel 2014-01-20
Great cycle I'm looking forward to this
I'm little confused on rep scheme cuz it seems it read backwards

So let me this right
Power clean + clean - 60% (of clean) x 2 + 1 x 3
Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3
Explain me the rep scheme
I'm lost on this

So is it 3 sets of 1power jerk then 2 jerk & 60%
Steve Pan 2014-01-21
2 power jerks and 1 jerk. 2+1 will follow the same order as the exercises listed.
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