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:
- 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.
- 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:
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
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
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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