CFDC Shout Outs
February 5, 2014
Friday, February 7
February 6, 2014


3 rounds of
6 PVC Dislocates
12 Squats
6 Alt-T Push-Ups
12 Samson Lunges

3 x 2 Dip-Pause-Push Press + 2 Power Jerk

WorkJerks (bar from the floor; 20min timecap)

7 x 1 Power Clean + 3 Jerk (Power or Split only)

6 x 1 Power Clean + 1 Push Press + 1 Power Jerk + 1 Split Jerk

4 x 1 Hang Power Clean + 2 Hang Clean Hi-Pull + 12 Barbell Shrugs
– work at 70-80% of final working weight
– maintain the hook grip for all movements


  1. Reg says:

    I really enjoyed today’s workout. I’m feeling stronger and more confident with both my cleans and my jerks.

    With workouts that involve the Olympic lifts, I tend to err on the conservative side for my weights so that I can work on my technique. Today was no exception.

    For the strength portion, I worked up to 155 pounds (still need to work on my foot positions for the split jerk). For the finisher, I used 135 pounds for all four rounds.

    “No gas face for Coach Brose!” 😀

  2. Katie says:

    I managed to stay out of my head while I did cleans and worked up to 75# for my final set on the beginner side – heaviest I’ve done in a LONG time! Of course, the clean felt much harder than 3 jerks.

    This class was amazing due in part to the jerks, but mostly due to the complete lack of burpees.