“Bear Complex”
Perform 5 rounds of 7 sets (complexes) of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rules:
- Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
- Goal is to increase loads each round to complete “The Bear” with max load.
- Rest as needed between sets.
- No re-grip allowed.
- You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed.
Results
Shhhhh, the Bears are sleeping. Crap they are awake!
Complexes are oh so fun. They are a great opportunity to practice form and technique, and also reward efficient movement. The more efficient the technique means a heavier load, a faster time, and the ability to do more work. The Bear Complex is both a strength and a conditioning workout. It’s designed to give you a cardio effect while also pushing you to raise the load with each round if you can. It becomes a mental challenge and as your body screams to put the bar down it’s up to you to force yourself to hang on, get efficient, and push through the complex.
Something I failed to mention yesterday was the WOD’s this week are the ones that we are using to select the 6 who will make up our Affiliate Team for the CF Games Regional Qualifiers on May 15-16th. The Advanced Skills Test (from Sat.), Baseline (Mon.), the “Bear” and tomorrow’s WOD will be used to rank those trying out in terms of finish and the top 6 overall will make the team. The makeup of the team will be 3 men and 3 women. We picked these WOD’s because we felt they fairly represented both basic and advanced movements that are most likely required to participate in team workouts. No matter what we are proud of all who came out, threw their names in the hat and trained hard these past few months. We will announce the team once it’s set.
Coaching Tip: The Behind the Neck Push Jerk
Note how Moe completes the back squat and before moving to the push press/jerk she repositions both her stance and grip. This is the first step in being efficient. She then dips vertically and drives upward with both a push press and extension of the hips to drive the bar upward. As the hips open the bars travels up. She instantly begins to pull under the bar while simultaneously completing the press and locking out overhead (more jerk than push press as the load is heavy). As she lands under the bar locked out she finishes the rep by standing tall before lowering the bar (not pictured).
The Snoqualmie Cinco De Mayo 8k and 1/2 Marathon on May 1st is fast approaching. Sign up in the box and join the rest of your fellow Squatches for a great run next month. Everyone’s doing it, why not you?