Bear Complex 21/07/18

bear
Bear Complex 7-7-7-7-7
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Complete seven sets for one round. Do 5 rounds total working up to your max. You can rest in between rounds. Do not let go of the bar. If you do, you must restart the round.

Long Monday 16/04/18

so-monday-we-meet-again
Rx’d
Complete as many rounds as possible in 25 mins of:
5 Back Squats, 75% 1RM
10 Row Calories
15 Pull-ups
Rest 1 min

Scaled
5 Back Squats
10 Cal Row
15 Strict Pullups
Rest 1 Min

50+
7 Back Squats
11 Row Calories
15 Ring Rows
Rest 1 min

All hail the kettlebell 08/12/17

Kettlebell Workout

Strength
Back Squat 4×7 at 70% 1RM
then
Bench Press 7-7-7-7

Conditioning
For time:
50 Kettlebell Swings, 24/16 kg
25 Push-ups
50 Walking Lunges
40 Kettlebell Swings, 24/16 kg
20 Push-ups
40 Walking Lunges
30 Kettlebell Swings, 24/16 kg
15 Push-ups
30 Walking Lunges
20 Kettlebell Swings, 24/16 kg
10 Push-ups
20 Walking Lunges
10 Kettlebell Swings, 24/16 kg
5 Push-ups 10 Walking Lunges

Friday 21st July

Strength
Back Squat 3-3-3-3-3

Conditioning
6 Min AMRAP
6 Dumbell Thrusters 20/15kg
12 KB Swings 24/16kg

Then @ the 10 Min Mark
either
1000m Row or 50cals Assault bike.

10 Min – Skill Piece
Work on any of the following
1. Bar Muscleup
2. Kipping Pullups
3. Strict Pullups

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