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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Saturday, May 10, 2014

photo 5
April PRs

Fitness:
A. Build to a heavy single in the Bear Complex:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
B. 5 rounds for time:
Bear complex 7 cycles
Bear crawl 2 gym lengths
at 50% of heaviest weight used in part A.

Health:
A. Build to a heavy single in the Bear Complex:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
B. 5-6 sets for quality:
Bear complex 3 cycles
Bear crawl 1 gym lengths
at 50% of heaviest weight used in part A.

Performance:
A. Build to a heavy single in the Bear Complex:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
B. 5 rounds for time:
Bear complex 7 cycles
Bear crawl 2 gym lengths
at 50% of heaviest weight used in part A.
C. Powerlifting class (Deadlift Day) or Sunday Benchmark

Coach’s tips

Start off the class by getting an idea of how heavy you can go on a single cycle of the infamous Bear Complex. This is one power clean into a front squat, then a push press then a back and squat and a push press from behind the neck.  It’s no problem to smooth this out together as a squat clean to thruster and then a behind the neck thruster.  For Part B, take half of the best weight you used in Part A and do 5 rounds for time of 7 cycles of the bear complex and then bear crawl from one end to the gym end back.

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