Front Squats and a Pwr Clean/HSPU ladder

Friday 03.10.14

Casual 130kg for 4 sets of 5 - Jamie and Bryan #strongLikeOx

Bryan hitting some Front Squats a while back


  • 3×10 Front Squat – add 2.5/5kgs on last weeks
  • 3×5 Good Mornings


  • 6 min to climb the ladder
  • 1 Power Clean 80/55
  • 1 HSPU
  • 2 Pwr Cleans
  • 2 HSPU
  • 3 Pwr Cleans
  • 3 HSPU
  • 4 …..

Post loads, rounds and training notes to comments

Reminder: Craig’s Clean adn Jerk workshop is on this weekend, book in on Mindbody

Sharing is Caring ;)
  • Sharon Simonsen says:

    A. 42.5kgs, up 2.5kgs from last week
    B. 25kgs, these feel awesome as a stretch
    C. Scaled to 45kgs and push ups, got 4 cleans in the round of 6

  • Ivan L says:

    A. 84.5. Up 2kg from last week. Used G2 bar, hence not 85 neat. Battled but still felt OK.
    B. 42.5kg. I like the stretch these give and isolation of glutes in the lift.
    C. 1 clean in round of 4. 80kg felt very heavy today. Psychological battle today.

  • Fee says:

    A: Can’t squat due to poor excuse of an injury, so worked on pull ups – for the first time in 6 months (have been out with stupid elbow injury which has now got some radical drugs, so can actually do stuff again). I did a few on the red band which I was sooo happy about it… It would tough though
    B: 1 set at 25Kg and 2 at 30kg – these felt really good.
    C: Did Pcleans at 55kg which was a struggle – especially in the 4th round! HSPU worked for one – but again, my poor excuse of a knee injury held me back, so I dropped to PU…
    Great Friday morning!

  • Bit beat up today.. Struggled
    A. [email protected] [email protected]
    B. 5x [email protected]
    C. Finished 5/6 Power Cleans

  • Liv says:

    A: Worked at 56kg – felt ok
    B: 1 set each @ 32, 36 & 42 – felt good – remember to keep chin down and keep shoulders higher than hips
    C: Scaled HSPU to push ups (wormy ones at that, as strict put too much pressure on my shoulder)
    Finished 3/5 cleans @ 55kg. Was getting right under each one as my left elbow was a little slower getting under the bar (due to my shoulder) so it helped not having to use it to push the bar up.

    • KJ says:

      A and B – same as Liv. First time doing Good Mornings! (Inchworms a day later were almost an impossibility!!!)
      C: had a crack at freestanding handstand push-ups – thanks to Ben’s challenge! Got into the round of 5. Found these fun but challenging – as I wanted to go into a forward roll each time.
      Ewan and Tahni were amazing at these!

  • >