Warm-Up
Take time to COMPLETELY warm up...even break out the rings for some dips! Track is open for a nice warm-up lap! DO IT...you know who you are!
A WOD
“The Bear Complex”
5 Rounds of 7 reps of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Post loads.
Review each movement thoroughly. Each combination of the five movements is considered one repetition. You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets. This is NOT a timed workout, this is for max weight only. Rest as needed between sets, but the bar is NOT allowed to touch the ground during your 7 reps.
Some rules to note:
The Power Clean and Front Squat are 2 different movements. You may squat clean the bar but you still must perform a Front Squat. You may deadlift and then perform a hang power clean. The push press may be combined with either the front or back squat which results in a thruster. Push/split jerks are also allowed. Start with a relatively easy weight and progress. (65#/45#) Suggest bar sharing and resting while your partner works.
B WOD
"The Baby Bear Complex"
3 Rounds of 7 sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Post loads.
Same rules apply as above.
No comments:
Post a Comment