“The Bear Complex”
5 ROUNDS - FOR MAX WEIGHT
Complete 7 Unbroken Sets of this complex…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press From Back Rack
General Warm Up
3-5min of Cardio of Choice, then, at an easy warm-up pace…
8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Double Unders / Jumping Jacks
Specific Warm Up
Regardless of whether or not you are using a barbell or dumbbells, take your broomstick/clothing rack rod/swiffer/PVC and complete 1 full Round of the Barbell Bear Complex (that’s 7x through the complex.) Not only will it warm you up, but it will help you learn and remember the movements!
After that, start working up in weight to get ready for your first round.
Workout of the Day
Barbell Version
5 ROUNDS - FOR MAX WEIGHT
Complete 7 Unbroken Sets of this complex…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press From Back Rack
*Rest as needed between rounds.
*Score is the weight that you successfully complete for your final set. The bar cannot rest on the ground or in the crease of the hip! Rest is only allowed in front rack or back rack. Technically, if you let go of the bar (to rest your grip,) that is a fault and your set is over.
***See the Breakdown video for instructions on how to put all of these movements together!***
5 Rounds - Each Round as Unbroken as Possible
1 Round = 7 times through the complex with double dumbbells...
1 Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press
*Rest as needed between Rounds
***See the Breakdown video for instructions on how to put all of these movements together!***
Accessory Work
None! Enjoy your weekend!
Cool Down
Hold the following stretches for 1-2min each:
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