August 10, 2003
Sunday 030810
4 x 5 x (Cln+FS+PP+BS+PP+OHS)
This complex is a clean right into a front squat into a push press into a back squat into a (wide grip) push press into an overhead squat. The clean, the three squats, and the two push-presses constitute 'one' rep.
The notation “4 x 5 x (Cln+FS+PP+BS+PP+OHS)” indicates four sets of five 'reps.' This complex comes to us from Lincoln Brigham. Thanks, Lincoln!
Rest as needed between sets. Post load to comments.
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Our Greg Amundson at the 2003 California Police and Fire Games.
Posted by lauren at August 10, 2003 7:38 AM
I knew my limits would be the clean and the OH squat. I decided to make this workout a focus on form, so the 45# bar was my friend today.
I've been practicing getting under the bar this past week - with no bar, a stick, and the cheap 15# bar I just purchased. It seemed to pay off; I started the movement in a hang clean position and was able to coordinate the shrug up and the squat down. I managed to jump back and spread my feet only a little, rather than that sumo deadlift thing I had been doing.
The OH squats went well too. Pretty amazing after I realized I had been barefoot the entire workout and didn't have a little bit of heel to help with my flexibility issues.
This workout is great incentive to continue my daily practice sessions to learn correct form - I am going to do bwt+ cleans that look like real cleans!
My weakness was the overhead squat. I used 95 lbs. on the first set and then dropped to 85 lbs. for the other three. My form on the overhead squats on the first set was really bad. I need to practice this lift more often and work on shoulder flexibility.
Hey, this is my workout! I'm honored that it was chosen to be the W.O.D.!
Skipped the scheduled Romanian Deadlifts before this complex due to both a lack of time and hammered hamstrings from Monday's squatting. Still, this was a real sweat producer! Lots of chalk required. Did this complex with 40kg (88#) and then went right into 3x5 push presses with 55kg (120). I think the extra overhead squatting and push presses must be paying off; on Saturday after doing 4x1x65kg snatch and 3x1x75kg clean I managed a p.r. of 5x57.5kg overhead squat. Aside from just needing to concentrate keeping the bar "in the slot", the OHS was a piece of cake.
wow! that workout was amazing. the Overhead squat at the end of the series killed me, i had to use 70 lbs, a truly humbling circuit. this one had me sweating for a while, thanks for the workout Lincoln.
1x95; 1x105; 1x 115; 1x125. I've learned to be cautious when trying new complex workouts. The OHS is definitely the limiting factor on this one, since your shoulders get tired after a while. I think I could get 150 for one set if I had bumper plates (I would also have a good chance of losing it), and probably 125 for four.
If we see this again, I'll be a little more aggressive, since this is the stuff big guys do well, and I'm otherwise getting my butt kicked most of the time.
