Friday
5 Rounds of the Bear Complex
One Round equals 5 repetitions of the following sequence. Steps one through five must be done in sequence with out ever dropping the bar or stopping at the bottom. Again each round of the complex will consist of five rounds of the following. This workout is NOT for time.
One round equals five times through this sequence without ever stopping or dropping the bar. Rest as needed between rounds and record each set.
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
I highly recommend everyone check out: www.mobilitywod.com
ReplyDeleteRemeber, one of the domains of fitness is flexibility. It may seem that we put a premium on Strength, but in order to move more weight, you must be able to move it efficiently. Efficiency is producing the greatest results from the least work, which in the case of weightlifting means being able to move with ease.
Work on your business!
this looks tremendously awful...
ReplyDeletetwo things:
1. mobilitywod site is great, help out with my elbow tenditis big-time
2. derek, what are the hours next week considering the holiday?
Thanks Kurt for posting the website. I was trying to remember what it was this morning...
ReplyDeleteI watched today's video. Looks like it can be helpful. I like that the guy mentions to not hold your partner in a creepy way. Use spirit figures to prevent a creepy hold. :)
ReplyDeleteThanks Kurt! Great site.
ReplyDelete"bear complex": 75-80-85-90-95#...good one.
ReplyDeleteGot up to 2 rounds of 155 and started to see spots on the 3rd round. 1 full round of 135 easy tho.
ReplyDeleteThis workout was sweet. I will be doing this again and shooting for 10lbs above bodyweight.
bear complex 75-95-115-135. went 145 on last sound an shoulder clicked. dnf round 5
ReplyDeleteI did this WOD as a make up on Sunday. First thing Derek says when explaining coming down from the push press into the back squat position is "Don't tilt your head forward, you'll hit your spine and bruise it." Of course that's the first thing I do and proceeded to slam my spine a few times in the WOD. Not. Fun.
ReplyDelete