Warrior Gym, 2100.
Warmup: Standard
Practice: None. This will be a pure strength day.
Train: "The Bear Complex"
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!
I'll be starting at 95lbs and trying to work my way up to 135lbs if that helps you choose your weights. Enjoy!
Post: PNF, stretch, and roll. Fuel your body for tomorrow's rest day. Do hand maintenance tonight if you didn't on Saturday.
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Train: 95, 105, 115, 125, 135 (last one didn't count, did 4 then had to put it down, finished the last 3 after 3-5 breaths).
ReplyDeleteMAJ M - Train: 95,105,115,125,135(Failed after rep 5). Rough!
ReplyDeletePelletier - Train: 85,95,105,115,125(Failed after rep 5).
ReplyDeleteSela-Train: 65,85,95,105,115; liked this workout, good practice of many lifts
ReplyDeleteFerarra-Train: 65,85,95,105,115
Wise-Train: 65,75,85,85,95
Train: 95, 105, 115, 125, 135 (Failed after rep 3). Wrists and Elbows killing me.
ReplyDeleteDamiani - Train: 85,95,105,115,125.
ReplyDeleteMike - Train: 95,105,115,125,135(failed after rep 4).
Temple - Train: 95,105,115,125,135.
Timmons - Train: 65,75,85,95,105.
Great work by everybody for the cycle. Enjoy your rest day tomorrow.
Nick: Ice those bad boys down. My elbows have been acting up quite a bit as well, and the best I've found so far is to ice them five times a day. Take a 1/4 full water bottle, freeze it, and massage it into the joint for about five minutes per sitting. Wrists you can stretch as well, but elbows not so much.
When was the last time you took a cycle off?