Wednesday, October 17

We're doing the Bear again today (see April 2, 2012) and I think you will find you can do a lot more weight this time. It's a challenging sequence but a lot of fun and a good test. Here are the rules we used last time so you can make sure you have a fair comparison

You can do a squat clean and a thruster and thruster from the back squat too. The only rule is that you can’t rest the bar on the ground through the cycle of 7 reps. You can rest between the rounds and you can add weight. I advise starting light and working up slowly. You have to touch and go from the last push press to the next clean, no resting the bar on the ground to re-grip. If you can’t hang on to it, start over and maybe drop some weight.

Workout for Wednesday October 17 Warmup 100 Jump Rope 30 Good Mornings 30 Pass Throughs 30 Overhead Squats 100 Jump Rope

Mobility 10 minutes Hip External Rotation

The Bear Complex 5 Rounds: 7 Sets of the following sequence: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press (then down to a touch and go to start the next power clean)