Cleans, Squats and Bumper Plates!

Wednesday 29.4.15

Clean

Kendrick Farris ladies and gentlemen

A. 16 mins to work up to a max of the following complex:

  • Power Clean, Hang Clean and Front Squat

B. 10 mins to work up to a heavy double front squat

C. Compare with January 15th

2 Rounds For Time (14 min cap)

  • 20 OH Lunges with bumper plate 20/10kg
  • 20 Bumper plate burpees
  • 400m Run with bumper plate

Post times and comments to the usual spot on the website!

  • KJ says:

    A: 65kg. Tried 70 but couldn’t get out of the bottom of the hang clean.
    B: double at 75kg. My 1rm is 80 – so I tried 81kg. No luck. pausing for too long at the bottome of the squat.
    C: I beat my time from earlier in the year by 30 seconds and got 7.59 today. Must have been the secret ingredient in Ben’s coaching!??

  • KJ says:

    Oops, don’t know how the first line got there.

  • Ivan L says:

    Worked with Ben Manning this morning. That was good fun – sandwiched between him and Kenny, so plenty of banter and (surprisingly little complaining from either of them).
    A. Did the complex at 80kg, then did a power clean at 85 that accidentally became a full clean. Then another power clean. And that seemed enough.
    B. Minor PB by 1kg – 106kg. Felt like I can get a bit more soon.
    C. 9:43 (improvement from 10:17). I credit that to taking the security blanket with me and folding it over the edge of the plate so it didn’t keep clunking me in the back of the skull. Never had to change my grip once!

  • David N says:

    A: 75kg complex. This is my 1 RM power clean so 🙂 .
    B: 87kg double front squat. 1 RM front squat is 90kg.
    C: 12:31. running with a bumper is challenging, there will be some extra bruises tomorrow.

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