Big Clean Complex

Tuesday 19.05.15

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Australian regional starting this Friday, Kara ‘quad god’ Webb will be fighting for a top 5 spot and a trip to Carson.

Strength: ‘Big Clean Complex’

1 Hi-Hang Clean + 1 Hang Clean + 1 Clean + 1 Push Press
1 Hi-Hang Clean + 1 Hang Clean + 1 Clean + 1 Push Jerk
1 Hi-Hang Clean + 1 Hang Clean + 1 Clean + 1 Spilt Jerk

Hold onto the bar for the entire 12 reps

Conditioning:

15 minute AMRAP

  • 400m run
  • 16 pull ups/ring rows

Post loads, rounds & reps to comment section below.

    Karl Buchhorn

  • Ivan L says:

    A. OK, so despite my Facebook shenanigans, I concede that Steve O got slightly more than me on this – waiting until after my last go to one-up me by a massive 0.5kg. So I got 63kg. But he finished after the buzzer. No rep Steve.
    B. 5 rounds. Finished in 14:15 and there was no way I was going out for another attempt at 400m. Shoulders are just a little tired now.

    • Steve-o says:

      Finished after the buzzer… Twice. Thanks for the support bud 😉

      Anyday you lift twice your age (coz that’s what’s important now, strength to age ratio instead of weight) is a good day, and I was well over twice my age in my lift. Yeah!

      I hit 5 rds + a 200m run, subbing the pull-ups for HR Push-Ups, which was fine until rd 3, when there was just no push left.

  • Brendo says:

    A: 55kg. This was exactly as hard as it looked.
    B: 4 rounds + 400m + 2 pull-ups. I was probably leaving a bit much in the tank with the run. I’ll remember that for next time.

  • Elaine says:

    A: 25kgs
    B:3 rounds + 400m + 8 ring rows.

  • David N says:

    A: 50kg. I needed a good rest between attempts for this one.
    B: You know when you say in your mind “I hope they’re isn’t xxx today” and that’s exactly what comes up? Today was that day. Shoulders are not happy.
    4 rounds in 14:07, I didn’t “have time” for another run so I filled the 15min with Squats.

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