Warm-up:
3 Rounds at a moderate pace:
5 Pull-ups
15 Squats
20 Jumping Jacks
OHS:
1-1-1-1-1 = Establish a new 1RM WITHIN TEN MINUTES!!!
Bear Complex – 5 cycles of 7 rounds of: (Compare with 09/07/10)
1 Power Clean
1 Front Squat
1 Push-press
1 Back Squat
1 Push-press
Rest as needed between sets and try to go as heavy as possible. The bar can never be put down while an athlete is in the midst of a cycle. Athletes can rest, but must do so in the hang, rack, or back squat position. Movements can be strung together to increase speed i.e. the transition between front squat and push-press could be minimized by turning the two segmented moments into a single thruster.
Post thoughts and loads to “comments”.
