“The Big Bear Complex”
15min Achieve a 1RM Bear Complex
1 Power Clean to
1 Front Squat to
1 Push Press or Jerk
1 Back Squat to
1 Back Rack Push Press or Jerk
Then
20min to achieve a 5RM Bear Complex:
1 Power Clean to
1 Front Squat to
1 Push Press or Jerk
1 Back Squat to
1 Back Rack Push Press or Jerk
*Perform the above sequence 5 times in a row building to a 5 rep max complex. The hands do not leave the bar and you can NOT rest in the deadlift position. Removing your hands from the bar constitutes a no rep.
A: Yesterday’s Workout, “Francy” –
11:50, RX (Run/95#)
B: 4x400m run with vest, Rest 2min btw rds
Splits – 2:02/2:03/2:00/1:52
Bear Complex: 135 – 165 – 185 – 205 – 225 (missed the last back rack overhead
)
Then 5 Rounds of (20 minute time cap) @ 135 lbs
5 Power Cleans
5 Front Squats
5 Shoulder to Overhead
400 meter row
4 rounds + 300 meters
A. 195
B. 125 failed 145 on fourth set.
A. Bear 95-115-145-165-175-185pr
B. Alternate wod with Steve, 155 lbs & bike 4+15
You did great brother
!!