Lu Xiaojun - A Beautiful Clean & Jerk
[Geoff]Lu Xiaojun
He is the current world record holder for both the snatch and the total in the 77 kg category, with 175 kg (390 lb) and 379 kg (840 lb) respectively. He utilizes the squat jerk technique instead of the typical split jerk. He won the gold medal at the 2012 Summer Olympics in the men's 77 kg category with a total of 379 kg. This guy is the closest idol to my weight class of about 70kg. I really hope to come at least >50% of all his lifts. This guy is an absolute beast.
WOD
Strength
Thrusters 5-3-3-2-2-1-1 for load
MetCon
For Time
60 GHD Sit Ups
80 Back Squat 135# (or <60% 1RM)
100 Burpees
Cashout
2 Rounds
AMRAP Thrusters 65#
** Rest as much time between rounds **
[Geoff]
Thrusters 95#/135#/145#/155#/165#/175#/185#/195# (PR)/205# Fail
** I really almost took myself out in my 205# attempt. I really try to get to the final position which is where the head pokes out and arms are extended and locked out. I poked my head first and hoped to God my arms would push the weight up from the huge thruster. I barely made it out the way of the bar. 185# felt easy and 195# was almost thurster jerk, so I will safe with 100% confidence my thruster max is only 185# and 195# was with a little leeway on the legs.
MetCon
Back Squat 155#
Time: 26:31
I did 20 on the first two sets of GHDs then 2 sets of 10. The back squats 7 sets of 10, then a final set of 10. I really tried to make sure I was not gassed, and kept the reps as clean and beautiful as possible. I had my knees sleeves and weightlifting leather belt to keep me in good form. I finished the back squats around 16:30-17:00 minutes. The burpees I just did 10 burpees a minute. EMOM to be exact, and let myself rest til the next minute. I didn't know what 100 burpees would feel like after core and leg destruction... but now I know. If I went any faster I would've vomited and be blasted AF at the end.
Cashout
65# 20 Reps / 75# 20 Reps
The only thing in my head was that Arvin did 14 so I had to do at least 15 reps. The only thing that worked were my shoulders and my legs were just... not present in the 2 rounds. and I did 75# just so arvin could see that you just have to push... its all mental and that these WODs are only meant for those who want something. If it's "it" then that "it" will make you go beyond what normal ppl will look at as crazy. Don't worry, deload week is coming. Just hold on boys.
[Tedi]
Thrusters
95#/115#/135#/155#/165#/175#/185#/195# Fail/195# PR/200#Fail
[Geoff]
Thrusters 95#/135#/145#/155#/165#/175#/185#/195# (PR)/205# Fail
** I really almost took myself out in my 205# attempt. I really try to get to the final position which is where the head pokes out and arms are extended and locked out. I poked my head first and hoped to God my arms would push the weight up from the huge thruster. I barely made it out the way of the bar. 185# felt easy and 195# was almost thurster jerk, so I will safe with 100% confidence my thruster max is only 185# and 195# was with a little leeway on the legs.
Thrusters 95# x5
Thrusters 135# x3
Thrusters 145# x3
Thrusters 155# x2
Thrusters 165# x2
Thrusters 175# x1
Thrusters 185# x1
Thruster 195# x1 Attempt
Thruster 205# Attempt aka Final Destination
MetCon
Back Squat 155#
Time: 26:31
I did 20 on the first two sets of GHDs then 2 sets of 10. The back squats 7 sets of 10, then a final set of 10. I really tried to make sure I was not gassed, and kept the reps as clean and beautiful as possible. I had my knees sleeves and weightlifting leather belt to keep me in good form. I finished the back squats around 16:30-17:00 minutes. The burpees I just did 10 burpees a minute. EMOM to be exact, and let myself rest til the next minute. I didn't know what 100 burpees would feel like after core and leg destruction... but now I know. If I went any faster I would've vomited and be blasted AF at the end.
Cashout
65# 20 Reps / 75# 20 Reps
The only thing in my head was that Arvin did 14 so I had to do at least 15 reps. The only thing that worked were my shoulders and my legs were just... not present in the 2 rounds. and I did 75# just so arvin could see that you just have to push... its all mental and that these WODs are only meant for those who want something. If it's "it" then that "it" will make you go beyond what normal ppl will look at as crazy. Don't worry, deload week is coming. Just hold on boys.
[Tedi]
Thrusters
95#/115#/135#/155#/165#/175#/185#/195# Fail/195# PR/200#Fail
Thrusters 135#
Thrusters 155#
Thrusters 165#
Thrusters 175#
Thrusters 185#
Thrusters 195# Attempt 1
Thrusters 195# Attempt 2
Thrusters 200# Attempt
MetCon - Not timed
Cashout - DNC
[Arvin]
Strength
I cleaned all my initial reps, maybe I should have tried them at the rack, oh well I hit 185#!!!
5x135#
3x145#
3x155#
3x155#
2x165#
1x185# PR
1x195# Fail
Metcon
The metcon was tough, 80 reps of BS is just plain ridiculous but if you want GAINZ, don't give up and go for it. Always ensure that you are doing proper technique, if you need to lower the load then do it! Practice good technique and avoid injuries!
I did not record the metcon because I was all over the gym but my time was 31:20. LOVED IT!
Cashout
I was really disappointed in my cash-out by this point my legs were blasted. I had no issues pressing the 65# but my legs just weren't working.
Hit 14 reps on both attempts.
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