Tag Archives: Cleans

Clean and Push Press Benchmark

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Front Squats

5-5-5-5-5 @ 40kg

20 Minute AMRAP

    • 5 x Hanging Cleans @ 40kg
    • 5 x Push Press @ 40Kg
    • 5 Burpees

Results:  A good benchmark workout which I did back in March.  The original post is here. At that time I was able to complete 11 sets plus 10 reps of the AMRAP.  Today I was able to do 14 sets plus 10 reps.  Of course with my March workout I combined it with handstand pushups which probably impacted how many push presses I could do.

 

Barbell Complex Cleans-Front Squat-Push Press

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Perform 5 rounds, each with 3 sets  of the following, increasing weight each round.  As with the Bear Complex, rest as needed between rounds.

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Push Press

The above is one set, so 3 sets is a total of 9 reps of each exercise.  The max weight is the last round that can be performed unbroken.

Result:  30-35-40-45-50kg  Last unbroken round was at 45kg.  In the last round, the clean and FS were OK, but couldn’t manage the push press without breaking.  Still I was happy I could do a 50kg front squat with what felt like good form and since my wrists weren’t trashed at the end I must have been doing something right.