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| Sometimes you eat the Bear, sometimes...well, you know. |
"The Bear Complex" (7-7-7-7-7)
Perform 7 reps of the following sequence per round:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Complete 5 rounds, progressing in weight and resting as needed between rounds.
Skill/Accessory work
10 x 2 L-sit pull-through to HS on boxes.
Post Main WOD loads to comments and whiteboard.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Main WOD. Each combination of the five movements is considered one repetition. You will be completing 7 repetitions in one set, increasing the weight, and completing a total of 5 working sets or rounds. This is not a timed workout, this is for max weight. Rest as needed between sets, but do not let the bar touch the ground during your 7 reps except 'touch and go' on the Clean. EACH 7 REPs will smoke you, so take some rest between sets.
Execution suggestions - partner with someone, of similar ability if possible, watch and count reps then switch. This will help save bars and assist in keeping track of reps and sets as this can get confusing and lead to EICF (exercise induced counting failure).
The Bear Complex is famous in many functional fitness circles, but rarely done as originally conceived. Now you will be able to say you've done a real Bear Complex. Cautious on the weight you choose, this will wear on you worse than you think.
Accessory work/Skill practice. Check out the second video -- the drill we're going for is the one that starts at 3:56. Start with your hips fully extended, hands on each box, then pull you body between the boxes and land your feet. Do 2 reps and then if successful progress in height with stacked weights. If this is not possible, then do HS and L sit holds practice/development. Or work on the beginning developments of toe drags at the beginning of the video.
(No optional strength work scheduled today.)
Training Videos.
- "Bear Complex" - Note the male athletes in the vid worked up to 150, but started at 65. Start light and build up.
- "L-Sit to HS/Press" - great video that shows a bunch of different progressions for working toward an advanced gymnastics movement. Aside from the skills/technique, these individual drills are great for developing core strength.