Thursday 170420

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WOD

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The Bear Complex

Complete 5 rounds of 5 reps of the following:

1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press (behind the neck)

Compete to 10/28/16, 12/30/13, 10/3/12

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Mark W goes overhead!

The Bear Complex….Hell Yeah!!!

Today we get to spend some quality time with the barbell. We know you’re excited. This is an old-school barbell complex that is pretty great, but gets spicy as the weight goes up. 1 round is 5 times through the entire complex listed above. There are many versions of The Bear Complex out there with subtle variations. For today, there are a few things we want to make sure we do:

Each complex must be done unbroken. So 1 round = 5 times through the complex without dropping the bar. You can rest the bar on your back, front rack, etc. just not on the floor.

Add load each set planning for your heaviest on the 5th set. We’ll get your warmed up and you’ll start with a light to moderate load. As you go you’ll base your jumps in weight to how you’re feeling. The goal is to get that last heaviest set without dropping the bar.

We’re cool with a squat clean to a thruster, and a behind the neck thruster out of the back squat as well.

Be sure to rest. This is not a race. This is about getting through the complete unbroken with a challenging load. 5 minutes rest between sets is not unreasonable. 

Have fun today, The Bear Complex works you in a unique and different way!!

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