Monday 10/01/12

Skill
Kipping Pull-ups


Deadlift
5-5-5


Every 30 seconds for 10 minutes, perform 1 round of the barbell Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press/Jerk
1 Back Squat
1 Push Press/Jerk from behind the neck

Go heavy, but also remember that the goal is to complete 1 round every 30 seconds for the whole 10 minutes.  Your score is recorded as "X/Y," where X = # of rounds completed every 30 seconds and Y = # of rounds completed for the remainder of the 10 minute period.

Two other notes:
  1. For a round to be successful, once the barbell leaves the deck for the power clean, it may not return to the deck until the end of the round.
  2. Be sure to stand up fully from the power clean before beginning your front squat.

Finale:  2 minutes per leg in the flamingo stretch (one hip up on a box).


 Lori muscling out some push-ups

3 comments:

Lori Newburn said...

Deadlift
5-5-5
wu 95 X5
115 X5
135 X5
155 X5



Every 30 seconds for 10 minutes, perform 1 round of the barbell Bear Complex:@53#
1 Power Clean
1 Front Squat
1 Push Press/Jerk
1 Back Squat
1 Push Press/Jerk from behind the neck

completed all 20 rounds

Mrs. G. said...

dead lift 5-5-5
warm 83-5, 103-5, work 123 did four sets of 5 in 15 minutes

Barbell Bear Complex
every 30 seconds for 10 minutes, complete:
1 power clean 45#
1front squat
1push press
1 back squat
1 push press from back of neck

finished each round within 30 seconds

Tracy said...

Deadliift 5-5-5. 15 mins.
85 x 5 wu
103 x 5
113 x 5
123 x 5

Barbell bear complex. Every 30 seconds for 10 min do 1 round
1 power clean
1 front squat
1 push press jerk
1 back squat
1 push press jerk from behind the neck
33#. Finished all 20 rounds

 
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