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Friday

October 31, 2014

Warm-up

500m Row
Run 400m
Mobility
5 mins
Barbell Complex
DL-HCl-FSq-PP-Bsq-BOR
Metcon
The Bear (No Measure)
Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean;
Front Squat;
Push Press (have bar land behind head, in rear-rack position);
Back Squat;
Push-Press (have bar land on chest, in front-rack position).
Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

NOTES:

PLEASE TAKE THE TIME TO WATCH THE DEMO VIDEO. https://www.youtube.com/watch?v=Nh2Dj5LiYT4
There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.
Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back, on your chest/front rack position, or at the top of a deadlift position  – it may not rest on the ground.
Athletes are to START LIGHT, and add weight after each completed sequence of seven.


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