WxHerk Clean and Jerk (plus many other movements)

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WxHerk

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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

Level 7 Valued Member
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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