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
Reader Comments (8)
I mostly snack on fruit - an orange or an apple with cashew butter. Often have a cup of tea when I'm trying not to snack. Paleo diet does not lend itself well to snacking.
Does coffee count as a snack?
Almonds, apple sauce, bananas, dried fruit, pita chips & hummus... this is what is currently stashed in my filing cabinet at work.
Meat and leafy greens. Why snack when you can eat again?
I will be out of commission for at least today, I tweaked my wrist bailing on my last front squat yesterday and it is not yet keen on pressing, holding or pulling.
No sleep, no energy today. May be getting sick.
Snatch: 25kgx1x5 30x1x3 35x1x3 37x1x3 40x1x2 35x1x6
Snatch DL, 2 sec pause at knees + shrugs after all deadlifts: 35x3 40x5x4
RDL: 40x5 45x5 50x5 55x5 60x5 - felt good - first time going heavier on RDLs.
Bear complex: 65 for 5 rounds because I got confused on what number was for what, 75, 85 full, failed twice at 95 both times on the first press overhead of the fourth round. Stupid inflexible shoulders and such.
Also, Clea, I'm totally sorry if I wound up getting you sick. Been feeling something coming on in my throat the past couple days as well. Was very tired post workout tonight.
Bear complex:
75
95
105
110 (bailed at 5)
110 (bailed at 5 then finished)
Bear Complex:
33 x 3 x 2 for warmup
43
48
53
58
63 (new PR, up from 57!)