Monday, November 19, 2012

Tuesday 11.20.12

Ryan Hewitt

1.  Front Squat
2x2 Heavy

2.  Big Clean Complex
6 sets of the following Complex :
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

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Post scores for all six sets to comments.

45 comments:

  1. Any one else get anxiety when you have to redo workouts? Ugh! LOL

    ReplyDelete
    Replies
    1. Yep. Double the pre-WOD anxiety/"butterflies".

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  2. 1. 285#

    2. 115-135-155-165 all unbroken/185-205 broken after the SH-OH movements.

    Did this right, finally got the rep scheme correct this time.

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  3. Straying today in honor of the fallen - Ty Barnes

    "Barnes"
    4 RFT
    20 Pull-ups
    20 Push ups
    20 Ring rows
    20 Ring dips
    8 Back Squat (225)

    20:57 Rx

    ReplyDelete
  4. Since this is a compeitors WOD, I think it's advantages to post sex/weight/height/age so we can compare with each other, I suggest you do the same.

    1. 245x2x2 2 min rest (Maybe a little too heavy here)
    2. 95,100,105,110,115,120 2 min rest

    I'm a big noob with OLY lifting that's part of the reason I started this program.

    M/165/5'8/25

    ReplyDelete
  5. Fs- 2x2@305
    Modified complex- shoulder/time
    Did HHSC, HSC, SC, split jerk- 5x185, 195, 5x205, then just cleans at 225. Definitely not the same metabolic stimulus as big clean complex but good skill work

    ReplyDelete
    Replies
    1. Kyle- M/208/6'1/25/37 (in my head 25/reality37)

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  6. 1. FS 195 solid
    2. Hit the same numbers but got an extra set in a little heavier this time. 115/125/135/140/145/135

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  7. 1. 355x2 385x2
    2. 185/205/215/225/225/225
    I underestimated this complex. Big time.

    ReplyDelete
    Replies
    1. Did you get all those numbers without dropping the bar bro??

      Delete
  8. Till the last set. Dropped it after the push jerk. I'm exhausted. Haha

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    Replies
    1. Cleans the only thing in good at tho haha so I was pumped about this one.

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    2. Yeah you are a monster on the cleans man!

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  9. That's it. I need the motor you got.

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  10. 1). 245
    2). 135, 145, 155, 155, 175, 185. 185 was broken up. Jerks are easy, cleans got hard.
    Anyone know why my right foot flies open on cleans and front squats when I get tired? My left is fine but my right flies open. Screws up my power and timing.

    ReplyDelete
    Replies
    1. I Leave my heals in place an toes go out about 45 degrees. My knees still track over so I think it's ok, long as your knee doesn't buckle in when it happens.

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    2. Mine flies open too. I have bad ankle flexibility on that ankle due to an old injury. It's a compensation. Check your ankle mobility

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  11. 335
    135, 155, 175, 185, 205, 225 broke 225 up a lot

    6'2"/ 252/ just turned 22 years old the other week and gained 30 something pounds of muscle in the passed 3 months

    ReplyDelete
    Replies
    1. Now that i'm not 21 anymore I can focus and party less

      Delete
  12. M/5'8/165/24

    Front squat 2x2
    1. 290
    2. 300

    Clean comples
    135,145,160,170,185, 195 (lost focus and failed high hang clean in last round)
    *all weights before 195 were unbroken

    ReplyDelete
  13. Awesome job everyone. Cool to see a lot of us in the mid 20's.

    Taylor, are you human? Look at your numbers compared to mine, aye aye aye.

    ReplyDelete
    Replies
    1. Taking it day by day. Long ways to go! In due time my friend! Gotta think like a bumble bee, train like a racehorse!

      Delete
  14. Front squat 295x2x2
    WOD 135,155,185,205F,205

    ReplyDelete
  15. It was ruff!
    1) 335
    2) 155,165,175,185 no drop
    195,205 1 drop. I dk why
    M/195/5'10/28

    ReplyDelete
  16. Had to miss today. I did my brothers memorial WOD. It would have been his 24th birthday today.

    ReplyDelete
  17. No squats (knee) so did WOD with power cleans:
    135,185,195,205,215,225f (lost lasthang clean, picked up and finished).

    ReplyDelete
  18. 255 smooth

    125,135,140,145,150,135

    M/5'4"/155/36

    ReplyDelete
  19. 1. FS 285
    2. 155/165/175/195/205 unbroken
    Did this in my backyard at 8:30pm....felt stiff from the cold

    M/195/5'11/33 (I'm with Derek.....25 in my head!)

    ReplyDelete
  20. 265,x2, 285 x2
    135, 145, 155, 165, 185 (1 drop), 195 (2 drops)
    This was spicey

    M/192/5'11"/46 and yes 30 in my head!

    ReplyDelete
  21. 1. #132
    2. 75/88/95/100/88/88

    F/137/5'4/23 (I was 130 when I started this programming in August)

    ReplyDelete
  22. 1. 265#
    2. 110/135/155/176/187/201 OTM and Unbroken!

    (last time i did this i break up at 176#)

    M/221/6'5/26

    ReplyDelete
  23. 1) FS 175#
    2) worked up to 105#, only broke last set after push press.

    F/130/5'4"/29

    ReplyDelete
  24. 1) FS 2x2x255
    2) 115,135,155,175,185(F at second HHSC)

    M/165/5'8"/49

    ReplyDelete
  25. Awesome job everyone! Thanks for posting your stats too.

    I have a question, how long did we rest between 2x2's and the clean complex? I rested 2.5 min in between squats and 2 min in between the complex, is that ok?

    ReplyDelete
  26. I love Cleans... but even I think this sucks lol
    M/6'2"/220/29

    FS: 275/275
    135/145/155/165/175/185

    I think last time I made it to 205... but regretted it, lousy form and lots of drops. So I lightened it a bit and had much better form and fewer drops.

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  27. FS: 275/285
    135/155/165/175/185/205 (F) failed on the last clean. rested 20 secs then picked it up and finished that and the split jerk.

    ReplyDelete