Tag Archives: Power Clean

Bear Complex V then Front Squats and Situps

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Doing the Bear Complex again. Last time was in June of 2018 and got up to 115lbs.

Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, do not put the bar down, touch and go on the power clean until all 7 sets are done).

7 sets of the following series of movements:

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Then 3 sets of

  • 5 x Front Squat

Then 3 sets of

Results: Got the 115lbs again, but just barely, so decided to stick at 115lbs for the rest of the rounds, breaking as needed. 65-95-115(Rx)-115 (4+3 reps)-115lbs(3+2+2 reps). Front Squats 135-155-165lbs.

Power Cleans then Kettlebell Swings and Dips

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4 sets of Hang Power Clean, rest 2 minutes between sets

  • Set 1 – 5 x @ 65%
  • Set 2 – 4 x @ 75%
  • Set 3 – 2 x @ 85%
  • Set 4 – 2 x @ 90%

Then 5 sets of

  • 1 x Clean Lift Off
  • 1 x Power Clean @ 90%

Rest as needed between sets. For the Clean Lift Off lift the bar from the floor to just above the knee, then reset for the full Power Clean from the floor. For the lift off focus on the form shown in this video and this video shows the full motion (with Full Clean vs Power Clean).

For time

  • 100 x Kettlebell Swings @ 32kg
  • EMOM stop and do 3 x Weighted Dips @ 30lbs

Results: HPC 100-115-130-145lbs. Lift off plus PC 150lbs/68kg. Metcon 6:57.

Macho Man Complex from CF New England

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Take 15-20 minutes build to a heavy complex (one complex is all 3 movements before putting bar down).

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

3 rounds for time of

  • 3 rounds of the complex above @ 65% of weight reached above
  • Run 200m

Results: Really liked this one. For the Heavy Complex got up to 145lbs. For the Metcon used 95lbs – 9:56.

Deadlifts, then Armistice Hero WOD

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Every 3 minutes for 15 minutes

  • 3 x Deadlift

Work up to a heavy triple.

Then the Armistice Hero WOD (modified slightly)… AMRAP in 11 minutes of

  • 11 x Power Clean @ 110lbs
  • 11 x Burpees over the Bar
  • 19 x Deadlifts @ 110lbs
  • 18 x Toes to Bar (original is Pullups)

Results: Deadlifts 85-205-235-255-265lbs. Metcon 2 rounds plus 13 reps.

Front Squats then Power Clean, Thruster and S2OH

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6 rounds of Front Squats, rest 2 minutes between rounds

  • 5 x Front Squat @ 65%
  • 3 x Front Squat @ 75%
  • 1 x Front Squat @ 85%
  • 5 x Front Squat @ 70%
  • 3 x Front Squat @ 80%
  • 1 x Front Squat @ 90%

Then AMRAP in 6 minutes of (CF Invictus WOD from Instagram)

  • 1 x Power Clean @ 95lbs
  • 1 x Thruster
  • 1 x Shoulder to OH

Results: Front Squat 140-165-185-160-180-200lbs. Metcon 14 rounds.