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Monday

May 11, 2015

Warm-up

1000m row
Mobility
5 mins
Gymnastics
Handstand Push-ups (Practice Handstands)
Metcon
The Bear (Weight)
“The Bear”
7 sets of the sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Rounds to max load

Rest between rounds as needed

Post loads

No resting on ground

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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