We have LOTs of outdoor workout space

Wednesday 151202 Bear Complex

Remember last week when we did a warm up with the Bear Complex?… well, that turned out to be quite prophetic.  Then again, it was more of a signal to YOU that it was coming. This session is definitely about strength- but it is more of an endurance type of strength. And it is definitely about mental toughness… in a way that you haven’t experienced until you have done the Bear Complex!  Lots of reps, as heavy as possible, and unbroken.  Once you are throughly warmed up, the goal is to get as many sets done with as much weight on the bar as you can manage… unbroken.  Rest to long with that bar on your front rack and lose strength,  Hang out at the top of the back squat and lose your will to continue.  Keep the body moving gradually and gracefully through each set as the mind deals with its own set of demons.  How will you deal?


Wednesday’s WOD at 7 and 9am, 4 and 6pm
Midday Open Training Hour and 5pm “Above Ground Strength”
Bear Complex
5 sets each for max load and NOT for time of:
Power clean, front squat, push press, back squat, push press, 7 reps
Complete the sequence once through = “1 rep”
One set means completing 7 rounds through the circuit with no resting or dropping the bar on the ground during the set
Rest as needed between sets and add weight each set if possible
Post load and number of complete sets finished at that load to chalkboard/journals
Ex: Mike- 2 sets @ 48kg
Compare to August 24 2015, Feb 12 2015, Sept 12 2013
Pull up and dip strength/accessory work

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