Wednesday Workout: Clean Complex, Back Squat, and HSPU / Windshield Wiper

Strength

Power Clean + Front Squat + Clean; EMOTM x 5

Back Squat @ 21X1; 5-3-2-5-3-2; rest 2 min btwn sets

WOD

AMRAP in 5 min:

Notes

  • Receive the bar in a front squat for the (full) clean.
  • HS Push-ups are to be done with parallettes or plates for full range of motion.
  • The windshield wipers should be done on the bar and can be scaled to the ground.

24 thoughts on “Wednesday Workout: Clean Complex, Back Squat, and HSPU / Windshield Wiper

  1. squeeze those lats! šŸ™‚

  2. Clean Complex: 65,70,70,70,75
    Back Squats: 85,90,95,90,95,105
    WOD: 6rds + PU (PU from 24″ box, WW with 15# bar)

  3. Clean complex: 80 kg x 2, 83 kg x 2, 85 kg

  4. Cleans: 155#
    BS: 155/177/187/177/197/207
    WOD: 7 rnds + 8 (knees on 30″ box w/ paralettes, WWs on ground straight legs)

  5. Cleans: 65, 75, 85, 85, 85
    Back Squats: 95, 115, 135, 115, 135, 155

    WOD: 8 rds (hspu 24″ box, WW on the floor)

  6. Cleans: 139, 149×2, 154, 159
    BS: 139, 161, 183, 161, 183, 205
    WOD: 3 rds + 2hspu (parallets w/ 1 ab mat + 95# on WW)

  7. cleans 155
    bs: 177, 187, 197, 177, 207, 217
    wod: 6+2, on the bar with bent legs

  8. Cleans 65#
    Squats 85,90,95,90,95,100

    WOD- 6rds hspus w/ 24″ box and paralettes WW on floor

  9. 185
    185, 205, 225, 205, 225, 245
    3 rounds (in 5:10) hspu on parallets

  10. Cleans: 79, 89, 89, 101, 101 (got an extra minute break btw rds 3 & 4 while I switched out my 10K plates for 15K)
    Squats: 111, 121, 133, 121, 133, 143
    WOD: 6 rds + 4 HSPU (2 abmats, WW on floor)

  11. cleans: 95#
    BS: 95, 105, 115, 105, 115, 125
    WOD: 6 + 1 WW (2 abmat, WW on floor)

  12. Cleans: 109
    BS: xxxxxxx
    Wod: 6 rounds

  13. Cleans: 89, 99, 99, 109, 109
    BS: 121, 143, 155, 143, 155, 165 (pretty close to max effort)
    WOD: 4 rds + 3 HSPU (scaled to 3 as close as possible to FROM HSPU per round, windshield wipers slow and control on floor) finished up 5th round after buzzer

  14. Cleans: 89
    Back Squats: 89 -119
    WOD: 6 rds plus 5 HSPU. First five rds of HSPU Rx, last two rds HSPU were with one abmat.

  15. Cleans: 89(2), 99(3)
    Back Squats: 105-145
    WOD: 5 rds + 3 HSPU (2 10#plates, wipers on floor)

  16. lauren connor May 2, 2012 — 8:57 pm

    Clean Complex: 89
    BS: 89
    WOD: 4rds (ab mat, WW with 45#)

  17. Clean Complex: 105#
    BS: 155-165-177-165-177(fail on 3)-177

  18. Cleans – 200#
    Back Squat – 200, 210, 220 / 210, 220, 230
    WOD – 4 rds (parallette HSPU, 133# wipers)

  19. cleans: 99,99,104,111,116
    back squat: 133,155,165,155,165,170
    wod: 4 rounds + hspus (1 abmat kipping, wipers on the bar – should have done them on the ground – they were uglyyy)

  20. Clean Complex: 155#
    Back Squat: light form work at 135# (trying not to put too much weight directly on my back)
    WOD: 5rds (2 abmats)

  21. Back squats: 90 kg –> 100 kg

  22. Thursday Lifting Class
    BS: 101, 123, 133; 123, 133, 145

  23. Cleans: 57#
    BS: 77, 82, 87, 72, 77, 82 (bad form, so I dropped the weight in the second wave)
    WOD: 6 rds (box hspus and ww on the floor)

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