Skill
Handstand walks
Max distance in 10:00. If you don't have walks, options include walking with a spotter, holds, shoulder taps, etc.
WOD
The Bear Complex
Complete 5 rounds of 7 reps of the following complex:
Power clean
Front squat
Push press
Back squat
Push press
You will go through each of the above movements 7 times for the set to be competed. The bar must touch the ground between each complex but it is a touch-and-go. Resting with the bar on the ground before the 7 are completed ends the round. Rest as needed between rounds, and try to increase weight each round.
Compare to 5/20/10, 10/15/10
Gino: great coach, motivator, friend, and babysitter.
Today we have the Bear Complex. It may seem a little confusing for those who haven't done it before — don't worry we're going to go over it in detail. Below is a video as well, so you can see what we're after. As the video shows, squat cleans and push jerks are acceptable as the load increases. You can see in the video a variety of resting techniques: bar on the back before or after the back squat, bar in the rack position before the push press, bar squeezed in the hip. All good, as long as you don't rest with the bar on the ground.
There's a lot going on in this complex. Many of you are proficient in all of these movements. Today work hard to see how heavy you can go. For those of you new to some or most of these movements, just like any other day, we're going to work on getting that ROM and technique dialed in before we're concerned with load.
Keep in mind that just because it's a complex doesn't mean you abandon your technique for each of the individual movements. Think about what the movement entails and be efficient. Your hips are your friend today, stay explosive!
Thanks Gino
He’s practicing.
He’s clearly experienced, looking totally unphased, LoL. Sweet pic.
Gino is the best!! Thank you so much, it meant so much to me!!