#clean complex

[novoplata]

Not the prettiest lift, and you can see my limited mobility from this video. Nonetheless, I hit a couple of PRs here despite failing the complex in the last movement. That's 3RM hang power clean at 60kg and 3RM split jerk at 60kg.

Prior to this, the heaviest weight I dared to do a complex with is 55-58kg, and that's only for complexes with less than 5 movements. Anything more would be 50-53kg. So yay! Small win!! 🩷🎊

[novoplata]

And this happened!

[notfortime]

Saturday 16/11/19

STRENGTH/SKILLS

Work up to a max weight for clean complex (T’n’G):

1 x Squat clean

1 x Hang squat clean

1 x High hang squat clean

Completed: 75kg

Felt good to be doing these. I tried 80kg about 3 times and failed the high hang, my midline strength gave way each time. Gutted! Definitely need to up my game on core work.

WOD 1 - 12 min AMRAP

10 Dbl DB front rack lunges (15′s)

10 DB Renegade rows

10 Dbl DB lateral hops

3 minutes rest

Partner WOD 2 (share the reps)

For Time

200 cal row

Completed: 

WOD 1 - 4 + 5 RR

WOD 2 - 10.58 mins

The front rack lunges were good, all completed unbroken. The Renegade rows though were so hard! The most I could do consecutively was 5, then that quickly went down to 2-3 in later rounds. The hops were fine, was just happy to have completed the rows lol.

The row was good, we broke up the cals into sets of 25. Goal for me was to try and keep the cal/hr over 1000 each time I got on.

[deadlifts-and-deadlines]

Thursday, Sept. 10, 2015 Front Squat 6 x 35# 6 x 45# 6 x 55# 6 x 65# 6 x 70# 3 x 75# 4 x 75# Okay, this was nerve racking (see what I did there?) because one of the stronger guys at our gym, Blake, was logging team scores on the computer, located directly in front of and facing my rack, while I was doing these. My front squat is weak AF. But it ended up being great because he's an excellent cheerleader (Blake is our resident DJ/event emcee). Also, I was getting LOW. I kept my back straight and was able to make it back up halfway -- whereas previously I had been getting stuck at the bottom nearly every time. So my core is getting stronger. That's huge. I'll be honest -- I got a little down on myself when I got home because 75# still seems low, but then I remembered that I struggled to even front squat the 33# bar ONCE when I started CF in November last year. My current 1 RM max is 93#. That's SIXTY POUNDS in approximately ten months. And I weigh 115#. And I can hook grip now! So it really is all about perspective. Barbell Row (supinated) 10 x 40# 10 x 40# 10 x 40# I find supinated grip to be much easier than pronated. These felt great. Barbell rows have never even felt good before. Feeling less like a T-Rex every day. Friday, Sept. 11, 2015 You know what I did on this day? After work, I ran a 6-mile out-and-back on my second favorite local trail, the Interurban Trail. It felt amazing. I ran in intervals; .25 miles, then walked .05 for the whole 6 miles. It's been ten months since I was able to successfully run an out-and-back due to knee pain. I was so happy when I got back to the car that I almost cried. It feels SO GOOD to run again. Saturday, Sept. 12, 2015 Back Squat 5 x 45# 5 x 55# 5 x 65# 5 x 75# 5 x 85# The only thing I have to say about this is that ALL OF THIS FELT EASY. Even 85, which can sometimes be a struggle. Praise hands. Deadlift 5 x 85# 5 x 95# 5 x 105# 5 x 115# 5 x 125# Not much to say but again... All of this was easy! My grip started slipping a bit on the last few reps of 5 x 125#, but we have no AC in the home gym and no chalk. Clean DL x 2, Hang Clean x 1, Hi-Hang Clean X 1 8 min EMOM 4 x 4 x 65# 4 x 4 x 70# Forever my favorite EMOM. I'm pretty sure I do some variant of this every weekend. The last two hi-hangs at 70# were kind of tough, but I felt solid about them. Scratched my collarbone up, but oh well.

[wodnowwinelater]

Thursday, Feb. 26th

"open workout will be announced tonight!" WU: 400m Run Foam Roll 3 Bear Complex Strength: 3x Muscle Snatch, Snatch Balance, Overhead Squat, Full Snatch, Hang Snatch Clean Complex (Power Clean, Hang Clean, High Hang Clean) @45, 55, 65, 70, 75 lbs. WOD: 15 EMOM 2 Power Snatch @45 lbs. 5 Burpee over the bar ------------------------------------------------ I learned to use the lats when snatching. I have been trying to work on snatch movements and I thought you push the barbel away from the body when the barbel hits your hips after the full extension of the body. But using lats, I learned to get under the bar instead of pushing the bar with my hip. Clean complex was good. I focused on the form today. As the weight increases, I tried to squat about 2 inches so that I can get the bar on my shoulder not sliding it up after it lands somewhere on my arms. The wod was rough after about 8 rounds. But I always finished the movements around 26-27 seconds. I thought about what Camille said at the crossfit games documentary and just kept going. 

[unofficiallycrossfitbanks]

Bodyweight clean complex - 1 pull + 1 hang clean + 1 clean. Hard fought 145#.

[gutherzigemonster]

04/15/2014 0800 WOD

Tuesday- 140415

Warmup:

5 min foam/lacrosse work

20 Step Lateral Band Walk (Out & Back)- 2 bands

15 Back Ext.

40 Jump Rope

20 Wallballs with 2 sec pause @ bottom (12/10)

15 Back Ext.

40 Jump Rope

2 min Anchored T-Spine

CJ Warmup with Coach

WL: 10 min to work to a Max Complex of 2 Hang Cleans (Below Knee) + 1 Jerk, then 4 sets of 1 Hang Clean (Below Knee) + 1 Jerk every 45 sec. @ Max 2+1 weight

Conditioning: 2 sets of

800m run @ 100%

800m jog @ 50%

WL: 95 (warmup) 115 135 140 145 (failed) / 140, failed next two attempts, down to 135 for 4th attempt, failed.

Conditioning, poor poor me, out of shape out of practice and just poor endurance. Tried to run/jog as much as possible but my calves and lower legs were screaming eventually. Tried not to walk too much but sometimes I can't overrule my body. 

Final time (total): 23:36