The set up.
Buy-In:
Back Squat:
5-5-5-5-5
Bear Complex-
5 rounds of 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed. Increase load each round. Power clean must be separate from the front squat. No resting on the ground during the round, not even to re-grip.
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Back squat 5X5 105,115,125,135,140
Bear Complex 55,60,65,70,75
This is crazy hard especially the negative lowering to the back squat. Fun though, takes lots of focus.
Back squat 5×5- 65,75,80,85,90
Bear complex-55,60,65,70,75
Whoa, This was definitley a mental WOD, I had to really focus on each movement, really liked this one alot. 9:30 group did awesome
Back squat 5×5 65 85 95 105 115
Bear complex : 55, 60, 65, 65, 65
Agree with Nicole and penny! Took a lot of focus and mental strength to get through the sets . Loved it though
Back squat: 5X5- 95,115,135,155,175
Bear complex – 65,85,105,105,95
Phew, that was mentally demanding. Easy to get “loose” on the movements. Hard to stay in control.
65(5),85(5),95(5),115(5),135(5)
BEAR COMPLEX
65(7),75(4) (then finished(3),70 (5) then finished (2), 65, 70 (4) then finished 3
all over the place on this one. Had a great workout but did not game the wod right to keep going..muscled the weights instead of using the hips and legs- mostly a prob with the backsquat into the press- was going straight into it whole way through :/ frustrating cause everything felt light until I got to my press out of the backsquat @ the fourth rep @75#… need more thrust in the hips -stop then push press or jerk to get the weight up after back squat. ok..analyzing too much as always.
GREAT WOD.. shoulders were smoked at the end.
forgot to thank Minnie for bein’ my workout partner in Oly! love being your partner and watchin’ your deadlifts.
I am hoping one day I will be able to deadlift like you..you make the heaviest weight look like nothin’!
Just read Nicole, Cynthia, Penny, and Scott weights! You guys did AWESOME!
Thanks. My forearms and shoulders were smoked!
Back squat with Megan
75,75,75,75,125
Bear Complex
35,40,45,50,55
This was hard, I think I should have pushed more weight.
Really awesome 9:30 class today!
I got to workout with a lot of great people today!
I got to do the dumbell snatch wod with Danielle and she did awesome. I used a 55# barbell, which was way easier than what she was doing.
Then I did the backsquat with Angela: 75,75,75,75,125 (Our plan was to stay light, but Tweety had other plans for us).
Bear complex: 55,65,65,65,70.5
(I remember last time I did this I went way too slow and took long breaks in between. Today I went kind of light and tried to go fast.)
Nicole, you did really really well. Nice job.
Then lifted with Leanne, which is always fun. Next time it’ll be Cleans or Snatches and I’ll be watching you for pointers.
Thank you, Minnie
You too! I always love to work out by you!
Did deadlift strength work instead of back squats at work.
Deadlift: 3@315lbs, 3@360lbs, 3@400lbs.
Bear complex: 95, 105, 115, 125, 135. Went slow. Rested the bar on shoulders after every back squat before continuing on. This was a little tough. Feeling it on the shoulders. That was a lot of push presses.
Super fun times! I tried to squeeze this whole thing in at 11:15, and so had to fly through my last set (so I dropped the weight cuz I do the cha-cha like a sissy girl)
Back Squats x5
135-185-205-215-225
Bear Complex
95-115-125-135-115
back squat: 55, 65, 85, 105, 115
bear: 55, 60, 65, 75, 80
made sure to stop after the squats and no rebend of the knee on the press.
Back Squat 5 Rep @ 35, 5 Rep @ 55, 5 Rep @ 75, 5 Rep @ 80, 5 Rep @ 85
Bear Complex – 35, 45, 55, 60