“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 deadlift position. Removing your hands from the bar constitutes a no rep. i.e. 1 Power Clean to 1 Front Squat to 1 Push Press to 1 Back Squat to Back Rack Push Press =1 Repeat 4 more times without dropping bar.
**Compare to Jan 14, 2024; Jan 15, 2023; Jan 16, 2022; Jan 12, 2020; Jan 27, 2019; Jan 29, 2017**
Core Development
2×15 Hip Extensions
2×20 V-Ups
2×15 Back Extensions
2×20 Hollow Rocks
A: In 8 min – 105-135-160-185-215
B: 175(5), then 180(3+SC)x2
C: 5rft of –
10 deadlifts at 275# + 0.5 km bike = 7:45, rx