07 MAY 10

Warrior Gym, 1500, 2000, and 2100.

Warmup: 1/2 standard reps.

Practice: Cleans
3 @ 70%
3 @ 80%
3 @ 90%

As usual, these are full cleans. That last set is gonna be heavy. Focus on technique and jumping with those hips. And keeping your elbows straight. And elbows high when you receive it. And driving through your heels to stand it up...

Train: For Max Weight: "The Bear Complex"
Compare to 17 MAR

This will consist of 5 rounds with five minutes rest in between rounds. Goal is to achieve heaviest weight on the last round.
Each round consists of 7 reps of the following 5-movement sequence.
Power Clean
Front Squat
Push Press
Back Squat
Push (Rack) Jerk (from behind the neck)

To begin, power clean the barbell and stand up to full hip extension.
Next, do a front squat with the barbell.
You can NOT do a full clean from the ground and have it count for both.
From the front squat, do a push press to full extension (active shoulders).
You CAN combine the front squat and push press into a thruster.
From the top of your push press, transition the barbell to behind your neck (receive it softly by bending your knees to help absorb the weight - otherwise your neck will end up bloody by the end).
With the barbell behind your neck, do a back squat.
At the top of your back squat, either come to a pause or use the momentum to go straight into a rack jerk. Complete the rack jerk by standing to full hip extension with active shoulders.
From the top of your rack jerk, transition the bar back in front of you and down to the ground.

Repeat six more times to complete the round. Rest for five minutes when complete, then add weight and do it over again for a total of five rounds.

THERE IS NO RESTING ALLOWED ON THE GROUND!!! You can rest in any other position after you've power cleaned it, so long as the weights are not touching the ground.

REMEMBER, all squats are to crease of hip below the knee!"

Post: PNF, Stretch, and Roll.