9 Feb 2010
The Bear Complex
then, with enough time, some plyometrics drills
Compare to 19 Oct 2010
5 rounds of the Bear Complex at ascending weight with as much rest between rounds as necessary. There is no time component to this workout.
Each round is 7 reps of the complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
The bar will touch the floor on each power clean, but resting the bar on the floor constitutes failure. You can rest and regrip with the bar on your shoulders or at your hip. You can combine the movements (thruster), but you cannot do a full squat clean and skip the front squat. You can jerk the weight overhead if necessary.
See this video of the barbell Bear Complex being performed.
What do you snack on during the day? What are good Paleo diet friendly snacks? Post snacks to comments.
Congratulations to everyone hitting new front squat PRs yesterday! And to P.J. for hitting an all time bodyweight PR - 200lbs! An adult male!
CD on the first of a few PRs leading to 215lb - 35lbs on top of his last effort. He has also hit a recent bodyweight PR! Knees out!




Monday, February 8, 2010 at 21:56
