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Friday 10.11.13


Grant has really done well since starting here at CFS. He's adjusted his diet which is allowing him to recover quicker, he's worked on his mobility issues which he'll admit still aren't great but are improved, and he works his tail off every time he's in the gym. And he's made good progress as a result of all those things. Great job man. Keep doing it.


A. 3 hang cleans (top of knee) + 1 jerk, 12 min to build to a "technical 1RM"
B. 1 hang clean + 1 jerk, 3x1 @ 90% of A, 1:00 clock

Notes: Part B is essentially three "drop sets." The philosophy behind drop sets are to after having hit a heavy weight for the day, drop back down in weight to something that you can do with sound technique and speed, but still be relatively heavy. It ensures that the last reps you do for the day were good ones and that you didn't end with something ugly. But, if part A is a "technical 1RM" like it indicates, it shouldn't be an issue anyway.


A. 2 clean pulls + 1 clean + 1 jerk (DEMO), 12 min to build to a "technical 1RM"
B. Clean & jerk, 3x1 @ 90% of A, 1:00 clock

Notes: The clean pull is everything that a clean is except that you stop after the second pull (no arm bend).


101 & 201

"The Chief"

3 min AMRAP:
3 power cleans, 135/95lb
6 pushups
9 air squats

Rest 1 min


Notes: Each 3 minute set starts with the power cleans, regardless of where the previous set ended. 101: If you haven't yet done power cleans from the floor, do hang power cleans instead. A timed workout isn't the place to try something that's new and as technical as pulling from the floor. Also, scale the weight to something that allows you to knock out the three reps pretty quickly.

Post loads and rounds to comments.


October 11, 2013 8:01 AM
201 Cleans- 135#, 155#, 185#, 205# (missed jerk), 205#, 215# (missed jerk), then did 3x1 w/185#. Things felt rough around the edges during these, the cleans got better at the reps added up, the jerk never felt very good today. "The Chief": 5, 5, 5, 5, 5+9 for 25 rounds+9 reps- the squats were deceivingly rough, overall starting to feel better than the beginning of the week.