WxHerk Clean and Jerk (plus many other movements)

WxHerk

More than 300 posts
Certified Instructor
Friday, 18 August 2017

Press/Hi Bar Pullup Ladders (2, 3, 5, 7) x 5 Totaled 85 presses per arm, 85 pullups. 20 cleans per arm, 20 jumps.

Farmer's Walk: 48Kg/56Kg..100' and return. Plus lagniappe: 200' walk to put up the bells.
 
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WxHerk

More than 300 posts
Certified Instructor
Saturday, 19 August

24Kg complexes (single KB)

Every movement is 5 reps, then switch hands for indicated rep number:

40 swings, 30 cleans, 20 presses, 20 snatches: 3:40
" " " " " " " " 3:40
60 swings, 30 cleans, 20 presses, 30 snatches: 4:40
" " " " " " " " 5:03

Total Time: 22:03, ending HR 184

A little pressed for time, this was a good "keep it oiled" session.
 

WxHerk

More than 300 posts
Certified Instructor
IMG_7808.JPG

Sunday, 20 August 2017

Trained at home: 89F and 60% humidity:

Double 20Kg complexes. Left my other 24Kg at work..was upset when I realized it but happy when the complexes finished knocking me into the dirt!

All movements with double 20Kgs:

20 Swings, 7 Cleans, 5 Front Squats, 7 Presses, 5 Snatches.

Did 4 Complexes, also 20 extra swings because I interrupted a complex when scheduling called to tell me my takeoff time for tomorrow evening.

In the photo, the symbol means repeat. In this picture, (20) √ √ √ means 20 swings and then 3 more sets of 20. Thus all 4 sets are the exact same.

Total: 100 swings, 28 cleans, 20 front squats, 28 presses, 20 snatches

Complex Times/Heartrates: 1:36/156; 1:36/168; 1:31/176; 1:35/178

Planning to mow this evening..will be about 2 hours since I've not mowed in ~3 weeks. It has rained EVERY day.
 
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WxHerk

More than 300 posts
Certified Instructor
Monday, 21 August 2017


Trained outside at the Combat Control Team (CCT) Gym: 89F, 69% humidity

16Kg Bombing Run: 11 throws, 110 snatches..last throw was only ~10'. 5:28 / 170 HR

48Kg/41Kg Farmer's Walk: 80 Meters in 59 seconds.

80 Meter Prowler Push w/ 50 lbs. 33 seconds

Entire Round: 11:33

80 Meter 16Kg Bombing Run: 10 throws, 100 snatches.

48Kg/41Kg Farmer's Walk: 80 Meters in 58 seconds.

80 Meter Prowler Push w/ 50 lbs. 32 seconds

Entire Round: 12 Minutes

48Kg/41Kg Farmer's Walk: 80 Meters in 1:00, 172 HR

80 Meter Prowler Push: 35 Seconds, 172 HR

80 Meter Prowler Push: 32 Seconds, 178 HR

Entire Session: 36:57
 

WxHerk

More than 300 posts
Certified Instructor

Thursday, 24 August 2017



24Kg 1H SW (7/14) x 7; 48Kg 1H SW (5/10) x 7: 168 total swings..double KB Front Squats (FSQ): 5X5; 25 total squats
 

WxHerk

More than 300 posts
Certified Instructor
Monday, 28 August
Clean/Press (single 28Kg); HighBar pullup ladders: 1-5 Rungs X5..after 10 clean/press each arm, 7 pullups and 7 pullups:

Total 85 presses per side, 89 total pullups

Between rungs and ladders spoke with Anna C about Al's workshop, what she learned, and how terrific it was for her to see Al again. She also demoed the snatching that she writes of.
 

WxHerk

More than 300 posts
Certified Instructor
Tuesday, 29 August

48Kg 2HSw (7) x 11; 48Kg 1HSw (5) x 25: 77 2HSw, 125 1HSw..202 total swings

Relaxed pace between press days. Two of our Intentional Community showed up, I spent time coaching their swings and getups. Overall a very good session, definite "park bench."
 

WxHerk

More than 300 posts
Certified Instructor
Wednesday, 30 August

Trained with "Junior:"

Clean/Press; Pullup Ladders:

1 C/P 40Kg each side, 2 & 3 C/P 36Kg each side, 4 & 5 C/P 32Kg each side: 5 rungs; 40 (1), 36(2), 36(3), 32(4), 32(5) each side
with 1, 2, 3, 4, 5 pullups: x 3

Fourth ladder, did 6 24Kg presses on the left side to substitute for 3 w/ the 36Kg because my form was going to hell. Luckily, Anna C pointed it out.

Fourth ladder, did 2, 4, 6, 4, 5 with the 32Kg on the left side, right side remained 40 (1), 36(2), 36(3), 32(4), 32(5)

48Kg/56Kg Farmers' Walks: 150 feet (7) Total 1050 feet.
 

WxHerk

More than 300 posts
Certified Instructor
31 August

48Kg 2H Swings: 11 sets of 10. Spent most of the time coaching with @Anna C

1 September

Press/Pullup Ladders: single 24Kg R/L (2, 3, 5, 7) Five Ladders: 85 presses per arm, 85 total pullups.

Farmers' Walks: 150 feet with 48/56Kg bells. Seven total: 1050' total.

2 September 2017

IMG_7882.JPG

Self explanatory: 60 EMOM sets of 5 snatches, 24Kg. Started at 1425 (2:25pm) The blue numbers are heartrate after the first repeat (112); 15th repeat (126), 20th (128), 40th (136), and 60 repeats (136). I was very excited to see my heartrate not change from repeats 40 through 60. I felt as if I could have kept going, ending the session feeling terrific and not at all fatigued. What say ye, @aciampa ? I hope this is useful.
 
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WxHerk

More than 300 posts
Certified Instructor
5 September 2017

In Vicksburg

Double 24Kg Squats: 5X5

24Kg Snatches: (5/5) X 5 (50 total snatches)
28Kg Snatches: (5/5) X 7 (70 total snatches)
24Kg Presses: (5/5) X 5
28Kg Presses: (5/5) X 5

25 squats, 120 snatches, 100 Presses
 
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WxHerk

More than 300 posts
Certified Instructor
A lot of catching up to do. My sister's husband died on 3 September. We spent the week up in Vicksburg and training, though I got some done, wasn't really that important.

6 SEP

Dbl 24Kg FSQ 5X5; 24Kg SN (7/7) x 7; 28Kg SN (7/7) x 7; 32Kg SN (7/7) once: 210 total snatches

9 SEP
IMG_7928.JPG
60 repeats of 5 24Kg snatches EMOM: 300 total snatches. HR was 126 after 50 snatches, 124 after 100 snatches, 124 after 200, and 128 after 300.

Temp was 70ish (~21C) and low humidity. Late October Weather for South Mississippi!!
 
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