|
36 Comments
|
|
tim
|
1 | 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
|
2 | 2009-12-14
|
Tim -
First, I would work on the split. If you stick to PJs, just do a triple. |
|
|
Gene
|
3 | 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?
Thanks! |
|
|
Greg Everett
|
4 | 2009-12-14
|
Gene
that's correct. |
|
|
Greg Everett
|
5 | 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
|
6 | 2009-12-15
|
M/25/76kg/178cm
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
Metcon:
24kg KB
1:58
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
|
7 | 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
|
8 | 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
|
9 | 2009-12-15
|
|
Each 10 m run is one of four. |
|
|
Sam McGowan
|
10 | 2009-12-15
|
M/33/180#/71"
Msl Sn: 65#
Pwr Cln + Cln: 135#
Pwr J + J: 135" |
|
|
David Walker
|
11 | 2009-12-15
|
Muscle snatch - 95lb
Power clean + clean - 135lb
Power jerk + jerk - 135lb
Did not time metcon.
|
|
|
Jesse Woody
|
12 | 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
3:07 |
|
|
Kyle Pichie
|
13 | 2009-12-15
|
M/22/165lbs
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
Metcon:
32kg KB
3:32
First time ever going OH KB Swings, definatly involves much more hip explosion. Was fun, Thanks Coach. |
|
|
LP
|
14 | 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
|
15 | 2009-12-15
|
LP -
That wasn't a dream. |
|
|
Aimee
|
16 | 2009-12-15
|
LP-
that's because Greg is pretty much in Son's if Anarchy. |
|
|
Scott Pauly
|
17 | 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
|
18 | 2009-12-15
|
|
i would also like to be part of that gang. although, do i have to be shirtless? |
|
|
Andy
|
19 | 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
|
20 | 2009-12-15
|
M/32/200lbs
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
Metcon:
45 lbs KB
5 above waste box jumps |
|
|
Rice Owls Catalysts
|
21 | 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
|
22 | 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
|
23 | 2009-12-15
|
Muscle snatch-35kg
Pwr Cln + Cln-75kG
Pwr Jrk + Jrk-65kg |
|
|
JCW
|
24 | 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
3:22 |
|
|
Andy
|
25 | 2009-12-15
|
|
I definitely agree that the benefit is geared for generalists (crossfitters) |
|
|
Jp Thompson
|
26 | 2009-12-15
|
M/39/212
90:90X6
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
|
27 | 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
|
28 | 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
160-160-160
Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3
150-150-150
4 rounds:
10 m shuttle run x 4
10 KB swing w/ 1.5 pood kb
Time - 3:03 |
|
|
Dallas Hartwig
|
29 | 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
|
30 | 2009-12-15
|
MS 55#
PC+C 110#
PJ+J 110#
Metcon with 16kg KB 2:11 |
|
|
Chris K
|
31 | 2009-12-16
|
m/41/250
MS: 40kg
PC+C: 60kg
HPC+PJ+J: 69kg (took it from the floor)
metcon w/ 20kg = 3:11 |
|
|
Aaron
|
32 | 2009-12-16
|
|
Caleb, You don't have to be shirtless as long as your pants are not faded black |
|
|
Greg Everett
|
33 | 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
|
34 | 2009-12-16
|
|
Greg, thanks for the clarification (and a thanks-by-proxy to Kara). |
|
|
Anil
|
35 | 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
|
36 | 2009-12-17
|
done 12/17/09
51F/125#/64"
muscle SN:35#
Pwr CL+CL:55#
Pwr JK+JK:55#
WOD: 3:23
35# KB
(Thank you, that was nice volume after yesterday) |
|
Leave a Comment
|
