Clean and Jerk

All posts tagged Clean and Jerk

2011-08-15 WOD: Squat C&J + 30-40-50

Posted by bronick on August 15, 2011
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Back to the gym. I realized that another thing I need to work on again is my Oly stuff. Clean & Jerk = Good to go, Squat Clean & Jerk = Not so good. For this part of the work out, on minute 4 I probably did 6 squat cleans but couldn’t recover my grip to do the jerk as I would end with only 1 or two fingertips on the bar. As for the met-con, I started out pretty good with the Toes to Bar, but quickly tired out and by the time hit the burpees I was just done…

WOD:

Squat Clean and Jerk ladder: The first minute perform 1 squat clean and jerk @ 135#’s, the second minute perform two squat clean and jerks @ 135#’s. Continue this process for as long as possible.

Then For Time:

  • 30 Toes to Bar
  • 40 Power Clean’s @ 135#’s
  • 50 Burpees

Results:

Squat Clean and Jerk ladder – Completed minute 3

Metcon- 16:10

2011-05-18 WOD – Back to the gym for a little Grace

Posted by bronick on May 18, 2011
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After about 2 weeks off…

WOD:

“Grace”
30 Clean and Jerk’s for Time @ 135/95

RESULTS:

5:07 (Rx)

It felt good to get back to the gym after 2 weeks and not having done really anything. I’m pretty happy with this one. I was originally thinking of doing 115# since I hadn’t done anything in a few weeks, but after trying a few reps Jason gave me the “it looks little light” so I bumped it up to the Rx 135# and I’m glad I did. I think this is the first time I did it Rx.

I also got a little work in on my HS and HSPU before hand.

2011-05-04 WOD – Split Jerk (PR) + 7 round metcon

Posted by bronick on May 4, 2011
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WOD:
Split or Push Jerk
1-1-1-1-1

Sarah’s Birthday Workout – 7 rounds for time of:

  • 7 Clean and Jerks @ 135#’s
  • 20 Jumps over the bar

RESULTS:

225#  (PR)
10:57 @ 115#

It was about time I got back to the gym for a regular class. I’ve been feeling kinda blah recently and was not very modivated when I was at the gym, so I took some time off… basically all of last week and the beginning of this week. I was at the gym on Sat for the last Open WOD (11.6) and the Sat before that for the 11.5 WOD. The last regular class I’d been to was not last Wed, but the Wed before.

But I think the time off did me good and I’m ready to get back to it. And started off with PRing my split jerk at 225#!! Previous PR was 205# back during an oly class. I tried 235#, but failed.  It was good to do some oly lifting again. I realized during the Open WODs that I really haven’t focused much on that and when I had to do the clean & jerks, my form was really lacking.

As for the metcon… I dropped the weight down and it worked pretty well. The weight wasn’t too heavy and didn’t get to me, it was just the general metcon intensity that got me having not really done much the past few weeks.  All and all, it was good first day back to the gym.

2010-11-17 WOD – Row, C&J, Run

Posted by bronick on November 18, 2010
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WOD:

  • Row 500 meter’s
  • Max reps Ground to Overhead @ 155#’s (something just a tad spicy)
  • Run 400 meter’s

Total time allowed for this workout is 10 minutes. Your score is your total reps of ground to overhead. I truly want to know how many you get…40 should be doable for sure.

Here’s the catch:

  • Leave too early for the run and you miss more reps
  • Leave too late for the run and you don’t make it back in time

Penalties:

  • Getting back with more than 20 seconds on the clock= immediate 20 burpees
  • Getting back with the clock past 10:20 minutes= immediate 20 burpees.

Goal= get back within 40 seconds of 10 minutes

RESULTS:

22 @ 135#

No burpees, but almost… I wasn’t wearing my contacts or glasses so the clock is a little jumbled, but Jason was calling out the times. However, I apparently missed the 2min warning and it wasn’t until he call me out directly that I went. The real issue (why I only got 22) was that I was extremely light headed the entire class after finishing the warm-up (band work). Jaime made a good point when I was what time I last ate… that would have been lunch aside from the Monster I had in the after noon.

2010-11-09 WOD – Shoulder Press and 15min AMRAP

Posted by bronick on November 9, 2010
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WOD:
Shoulder Press
2-2-2-2-2

(always rest at the top not on your shoulders in between reps, this is much easier)

As many rounds as possible in 15 minutes of:

  • 20 walking Lunges w/ 45# plate overhead
  • 10 push ups alternating arms on the plate
  • 5 full squat clean and jerks with the plate

RESULT:
95-105-115-125-130(f)
5 rounds + 29

So, really didn’t improve on my shoulder press… as I think 125# was what I did the last time we did heavy shoulder press. Oh well. As for the met-con, the push-ups sucked but it was the lunges are what did me in.  I swear I have all kinds of crazy little things that get in my way… for the lunges its my toes. When I take a really wide lunge, my toes on the back foot cramp up and I can’t push myself back up. So I end up taking shorter steps which are less stable and cause their own issue. Ugh. Something else to work on I guess.

2010-11-06 WOD and Oly

Posted by bronick on November 6, 2010
Posted in: Olympic Lifting, WOD. Tagged: , , , . Leave a Comment

WOD:
3 rounds for time of:

  • Run 400 meters
  • 10 full cleans at 135 ( those new to CF can use a med ball)
  • 20 push ups

RESULTS:

16:13 Rx

The 135# was rough, not so much the cleans but rather the squat. My legs are still burning from earlier in the week.

OLY:

Clean & Jerks … again…

This makes the 4th time I’ve done cleans this week… if my legs where toasted before, now they are charbroiled ;-P But it was a good class. Billy talk a bit about what he’s doing in Vegas and then we worked out… with him. It was great to see him do the lifts. He and Ian are so fast, its crazy. Got some good tips from the session even though I didn’t PR. I was working on the squat clean for which the technique is sticking point… but I’m getting better. I got 195#  but failed at 205# (my current PR using power clean).

2010-11-03 WOD + OLY

Posted by bronick on November 4, 2010
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WOD:

  • 50 Glute Ham Raises…slow and controlled (as usual warm up plenty before this)
  • rest
  • 50 Deadlift’s at 225#’s in as few sets as possible. Seriously there are several of you who should get it in 1 set. If you are not doing it RxD shoot for around 2-3 sets….this should be hard!!!!!!!
  • rest
  • 50 Calorie row for time….should take about 3 minutes max
  • rest
  • 400 meter sprint

These should each be approached as separate events…all out efforts.

RESULTS:

Since we had such a large class and most of us had never done a Glute Ham Raise before, Billy had us just do 25 of them  partnered on the floor. They where pretty darn hard if you worked for it.

The way the workout worked was, there was running clock and at every 5min mark you moved to the next exercises. So if you finished the deadlifts in 2min, you get3min of rest. Here is what I did:

  • 50 Deadlifts @ 185# – 3:30k
  • 400m Sprint –  1:46
  • 35 Burpees – 3:31

There were not enough rowers for the size of the class, so the sub was 35 burpees… which after the upper body burner yesterday… kinda sucked.

OLY:

Since it was Billy’s last official oly class, he had us do a mock olympic lifting competition. We each had 10min to find our match Snatch and then 10min to find our max C&J.

  • Snatch –  145#
  • C&J –  205# (PR)

So for the snatch, that was my previous max. I tried 165# a few times, but didn’t quite get it and had some great bail outs ;-P For the Clean & Jerk, I was doing split jerks and it was  new PR for me. Previously I had hit 195#, but was not doing split jerk since I wasn’t comfortable with it. I got several complements on my split jerk (including Billy) this time around, so I must be getting better. He says the only thing I need to work on is letting that bar sit more on my shoulders and then I’ll be able to do a lot more.

Billy’s Going Away Party:

Since Billy is heading off to Vegas to pursue the dream of Olympic lifting, the gym hosted a going away party after the oly class. It was fun. I got my butt kicked in Foosball by Jojo… just couldn’t complete with the sounds or the kick ;-P

I was good… stuck to munching on Paleo stuff and didn’t have any beer. The first week trying to get back on Paleo is the hardest, so I didn’t want to indulge at all.

WOD – Team WOD + Oly

Posted by bronick on October 13, 2010
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Mystery WOD:

Announced on the spot…Team WOD:

100 Clean & Jerks for time (135#)

As a pair complete the C&J, however, only 1 person may be working while the other is doing a prowler push… then switch.

RESULTS:

Team red… 14:31
Ben @115# & Azad @75#

Oly:

We worked some sort of press, I can’t remember the name (think it started with a “Z”)… but it is basically a behind the neck press with snatch grip from the squat position. For this I got only 65#, its really hard to get it off the shoulders at the bottom of the squat without raising up out of the squat. We also practiced some close grip overhead squats and closed feet overhead squats with really light weights. I was able to do overhead squat with my hands touching using a 45# bar. Not too bad.

Next we moved onto heavy Power Snatch. I found that a good working weight for me is 135#, failed at 155#, but then I did get 145#.  Even though it wasn’t pretty,  I’m pretty sure that’s a PR as I think 135# was my previous.

WOD – Clean and Jerks + Push-ups

Posted by bronick on October 5, 2010
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WOD:
Practice the Hand Stand Push Up

4 rounds of:

  • Perform as many Power Clean and Jerk’s at 135#’s as possible 1 minute
  • Rest 30 second’s
  • Perform as many Push Up’s as you can in 1 minute
  • Rest 30 second’s

RESULTS: (@ CFMV)
4/27, 1/21, 2/19, 1, 23 = 8/90 = 98

I averaged about 6 cleans per round, not so many jerks. Still have issues with the front rack, especially when it comes to having to come out of it for the jerk.

WOD – C&J, Burpees, and Oly

Posted by bronick on September 13, 2010
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WOD:
Find a 1RM Clean and Jerk

5 Rounds for time of:

  • 10 Power Cleans @ 135#’s
  • 10 Burpees

RESULTS:
95-115-135-155-185-205(f)
9:10 @ 115#

My previous PR for C&J is 195# which I skipped over this time since we where running low on time. I did successfully clean the 205#, but dropped the jerk and it basically rolled down my back. I’m sure it was pretty interesting to watch, but I’m fine. I scaled the metcon down to 115# which worked out well, Billy said the burpees and the cleans should be about the same level… and 135# cleans I think would have been just a little to much. I didn’t want to have 20min metcon…. I’m good with under 10 ;-) Although I think there was somebody that got Rx in under 5min… geez.

Oly Class:

Worked into the the snatch balance starting with the drop snatch, then heave snatch, and finally the full snatch balance. I only got up to 165# for the snatch balance, which I don’t think is that bad. However, I definitely need to work more on the squat catch position for both snatch and the clean. I’m still not very confident about catching it low which affects how heavy I can go. For the snatch balance, I found my self dropping just enough to lock out the arms and then finishing the squat instead of dropping all the way to the bottom of the squat to catch it.

One cool thing at the class tonight was watching one of Billy’s fellow Olympic lifters doing some heavy C&J and cleans. Not sure how much it C&J was, but it was in the upper 200s. I PRed his clean at 305#. The guy is hella quick to get under the bar and catches it really low. Which is what made me realized that I’m not catching very efficiently since I’m not getting down to the bottom position.

Will need work on getting comfortable in that squat catch position. Apparently 60%-70% of your max is a good place to work that, so I will need to start taking some time after class or at some other time of day to work that stuff. I also want to start doing more running or the CF Endurance workouts to get ready for Tough Mudder.