Coffee Complex – Friday, February 1, 2013
COFFEE COMPLEX
5 Power snatch
5 OHS
ADD WEIGHT
5 Power Clean
5 Front Squats
5 Pushjerks
10 BackSquats
10 Romanian Deadlifts
- You will have THREE attempts to get as heavy in this complex as possible
- You may only drop the bar between OHS/Powercleans and Backsquats/Deadlifts
- There is a 5minute time cap for the complex
- You MUST attempt the complex three times unless scaling
- You must add weight between OHS/Powercleans amount is determined by you
- Your score is starting weight plus ending weight of your heaviest completed set
National lifter and fighter for religious rights, Kulsoom Abdullah doing the complex at coffees gym with 25/30 kilos
“In 2011 the International Weightlifting Federation ruled that athletes could wear a full-body “unitard” under the customary weightlifting uniform. Kulsoom Abdullah became the first woman to do so at the U.S. National Championships that year, and athletes are allowed to do so at the Olympics. IWF rules previously stated that an athlete’s knees and elbows must be visible so officials can determine if a lift is correctly executed.”
Fight for what you believe in.
75/95 x3
I am totally smoked at the end of this week!
The CF Journal has more on Abdullah’s story
Almost didn’t post today b/c I totally screwed this one up – majorly over estimated what I could do. My goal was 53#, 63#, 73# on the snatch/OHS and 83#, 98#, and 108# for the rest.
The only round I made it through successfully, unbroken, and in the 5 minute time cap was the first round so it’s the only one I could count. My score today is 53/83.
When I moved up in weight on round 2 I could no longer push jerk the weight and it just went down hill from there. I fell apart quickly and couldn’t meet the 5 minute time cap so I just did what I could and finished without worrying about the time. Apparently I was more smoked from this week that I realized. Funny how what I thought should be my starting weight on round one should have really been my ending weight on round three!
OK…seriously underestimated this and overestimated myself (that’s what I get for chasing Paul).
-The first set I started with 95#, then went to 145#–HUGE mistake. I finished in 4:57, but I was toast after that.
-Second set I dropped to 95# and 115#–finished in 4:51
-Third set I stayed at 95#, I was so cooked, and barely finished.
-I really want another try at this.
-I think it is best to start your first set super light and work yourself up as you assess yourself.
-Almost puked later.
75/95
85/105
95/115
75/95
85/105
95/105
Coffee anyone? I liked this one.
115#/135# gave up after push jerk first time around. Was more mentally prepared the second time.
This work out is tricky!! I sucked at this also – totally overestimated the snatch in round 3 and then was done.
1st Round 45/55
2nd Round 55/65
3rd Round 75/85 – failed at the 3rd Snatch
115/125. Should have gone a little heavier on the second part of the lift.
Awe gawd… this was awful!!
115/135 : 3:32
135/140 : 4:15
135/140 : 4:59
Barely got the last deadlift in time to hit the sub 5 min mark. Legs are so smoked. I like this one.
55/65
65/75
70/80
I got through all three around in about 3:30 so I think I went too light on this. I was afraid I wouldn’t be able to push jerk the weight so I based my weights off of that. I was tired but not nearly as tired as everyone else looked! Need to start with heavier weight next time.
This was just plain awful! But I loved it!
63/73
83/93
88/99– fail- crushed my hand bringing down the first push jerk and dropped the bar
I agree with deena and others, totally beat down from this week didn’t make this one any easier!
35/45
45/55
60/65 – failed on 4th snatch – tried to wiggle around and kick my legs to get the snatch up but failed – not sure what I was thinking
This was a lot of fun. I really like the complexes.
75/95
95/145
115/165
95/125
115/155 – fail on PJ
125/145 – fail on PJ
May be able to go 135 on the front end, but like most back ends, this part stinks.
75/95
95/115
115/130 (failed on push jerks)
75/95
95/115
115/130 (failed on push jerks-lost balance)
35#/45#. I thought this was going to be a challenge…but I was still surprised by how much of challenge it really was! Rough start today…lacking a lot in the way of motivation. Just an off day.
My first round was actually my best. Instead of increasing weight from rd 1 to rd 2 to rd3, I dropped weight between rd1 & rd 2. Rd 3 I just kept it the same. I’d like to try again on a day where I have a better attitude.
75/95
75/85
75/85
75/95 – fail into push jerk
75/85
75/85