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!

Front Squat - find a new 1RM

Compare to 28 Dec 2009

Be Nice, Your Wrists Work Hard

The Front Squat Compromise

Human Gaits

Bear crawling:

Rest Day!

OR: 8:45AM today at Barton Hall - indoor track meet!

Tomorrow: We'll be reviewing bailing and spotting when and how in class. If you can't make it tomorrow but want to go over this, talk to me.

Thursday: Evening class is from 5:00 - 5:45PM. 

Rest Day reading from Eat Move Improve:

A Primer on Plyometrics

Shoes, Sitting, and Lower Body Dysfunctions

Why Speed Work is Necessary for Elite Endurance

more:

At a Mighty 104, Gone While Still Going Strong

Release your E-Brake - Melissa Urban

The Olympic Lift Starting Position - Greg Everett

3 person spotting in action. We'll be going over how to do 3 person and 1 person spotting tomorrow:

Clean 90% 5x1

then, AMRAP in 10 minutes:

6 dumbbell or kettlebell snatches per hand

6 push ups (or 2 handstand push ups)

What should you eat if you're trying to get strong but you're not a skinny guy? 70's Big "Why Eat Lots Part 3"

From Judd, the original 70's Big - SUMO!

Find something cool online? Send it to me!

Chris, max effort back squat triple:

Gymnastics and Plyometrics drills, 

then, Back Squat 85% 3x3 or 3x3 max effort

Compare to 2 Nov 2009

Jared Fleming 63.25 inch box jump

Noah is back!

Individual Skill Practice

then, "Wolf at the Door Boogie"

5 rounds for time of:

7 Dumbbell Burpee/Hang Squat Clean/Thruster

7 Pull-ups

As we did last time for this workout, the dumbbell complexes will have each movement executed independently. AKA: the double squat style. 

Compare to 24 Nov 2009

Post results to comments!

This Sunday at 8:45AM, we'll be meeting at Barton Hall up at Cornell to participate in the indoor track meet! You can run from 100m to 5K - there are 5 different events. 

Info on the Banff Film Festival:

The Banff Mountain Film Festival World Tour is once again coming to Cornell, Feb 19 at 7pm at Kennedy Hall on the Cornell Campus. Tickets now on sale at EMS, Finger Lakes Running Company (on the Commons), and at COE. Tickets are $10 in advance, $15 at the door (if there are any left!). If you enjoy outdoor adventure - climbing, skiing, mountain culture, mountain biking, crazy expeditioning,

Inish and Sarah taking on the boogie this morning, Inish levitating:

Snatch 80% 5x3

then, "Мишка"

10! KB swings

2 bear crawl trips across the gym between each set.

Post results to comments!

Erik working on his split jerks:

February Challenge Check In: Max Broad Jump

then, a CrossFit Games 2008 workout:

5 rounds for time of:

5 deadlifts @ 60-70% of your max

10 burpees

Post your results from the workout to comments! 

Videos of men's and women's heats of this workout.

February Challenge: Today is the only day to check in! Check out will be on the 25th and the 26th. Why broad jumps? Besides being a great measurement of general power and athleticism, the ability to jump over a big horizontal span is pretty useful in real life! How will you get better at jumping over the course of a month? We'll be doing plyometric training once a week to improve jumping and landing mechanics and improve agility. Focus on your Olympic lifting! Jumping and lifting are both about the explosive opening of the hips. At the Colorado Springs Olympic training center, weightlifters have greater average vertical jump than the volleyball team!

P.J. - kipping toes to bar:

Rest Day!

Tomorrow: Whole 30 Paleo challenge starts. Only day to check in for February challenge. 

Next Saturday: Open weightlifting from 12PM to 1:30PM. For our advanced athletes wanting to spend more time on the Clean + Jerk and Snatch and their related assistance exercises. Not sure if you should come? Not sure what to do if you do come? Talk to me at the gym or shoot me an email!

Next Sunday: 9AM at Barton Hall. Indoor track meet. Still looking to see if we've got a group that wants to go.

February 11th: On this Thursday, the evening class will meet from 5:00-5:45PM instead of 6:30-7:30PM.  

Rest Day reading:

Liberia's Amputee Football Team

Aim for the Moon - Brian Degennaro

On Muscle Strains - Steven Low

Six reasons Olympic Lifts benefit sports performance

Rachel overhead squatting: