Jo
“Big Clean Complex”
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
Click HERE to compare scores from 1/13/17.
Click HERE to compare scores from 11/2/16.
Recipe for a great workout: 1 part strength, 1 part cardio, 1 part technique. Big Clean Complex, a TILT/CFNE benchmark, blurs the line between strength training, cardio, and proper mechanics. This holds true to Greg Glassman’s quote, “Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction.”
Box Brief
Post your May Goals HERE!
125#
135# is definitely doable, but I failed in round 6 on push jerk😤
January was 115#, so I certainly improved
Big Clean Complex
65/70/75/80/85/95
*5 pound improvement from last time
“Big Clean Complex”
Today: 55/65/75/85/95*/ 100=oops
*15# PR from last time (11/2/16)
(lost grip w/100# doing Hang Squat Clean on push jerk round)
Last Time split (11/2/16): 45/50/55/65/75/80
Next time goal: 55/65/75/85/95/100 (I’m coming for you 100!)
post-WOD:
– Crossover Symmetry
– 3 rounds of 20-30 DUs + 20 Sit-ups
(DUs were bad today, I’ll blame my arms were tired – UGH!)
Big Clean Complex
110# – 5# pr
65/75/85/95/110/105
Smart strategy by Brian – to go for pr on 5th round.
Also PRd my squat clean after – 135#
And PRd power clean at 140#!
5×20 GHDs
Yeah Daphna!!! Awesome!!
Sad to miss 9:30 today 🙁
65/75/85/95/105/105
5th round: failed split jerk
6th round: had split jerk on my mind and accidentally subbed split jerk in for push jerk and then had to drop bar at 2nd position squat clean after nailing the accidental split jerk – haha and whoops
Big Clean Complex
150#
started at 75#
5# pr
Big Clean Complex
85/95/105/115/125*
10# pr
Last done in January @
75/85/95/105/115
Then some gross weighted runs and farmer carries after with Brian 😝
Big Clean Complex
January: 55-80#
Tonight: 65/75/80/85/90/95
Failed 2/3 of the way of 95. Lost the grip
10# PR completed
15#PR attempt
Thank you for the push mama cougs and Kelsee! And Erin for coaching me through this!
Yeah, Jenn!! Killed it! 👊💪
Love lifting with you!!
First time on the barbell since the second week of January. Felt good!
65# cleans for 5 rounds
Overheads all one armed at 17.5#
First time doin this work out
65/75/85/95/100/105
Hook grip next time.
Big Clean Complex
65/80/90/100/110*
(5#PR from 1/17)
Attempted 115# and lost it after 7 reps. Ooof. Next time!
Fun with the 5:30 crew!!!!
Big Clean Complex:
Last two times we did this i only got up to 85#
Today:
55/65/75/85/95/100*
15# PR – happy with that for tonight!
Big Clean Complex
155
Failed push jerk at 175
55/65/75/85/95/105
Wtf?? Apparently i did 7 sets. Guess that’s what happens when you do it open gym!!
65-75-85-95-100-105. Maybe should have gone higher.
Last time failed at #120 on the 4th round finished #115. Started at #90 (way too high).