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).
3 comments:
Deadlift
5-5-5 *335 x 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
*95# ... same as last time I did this ... felt too good ... 115# is goal for next time*
Deadlift
5-5-5
325x5
335x5
355x5 Meant to do 345. Oops. Happy mistake!
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
20 x 125# (Thought I was doing 105#. Apparently I couldn't add tonight)
Need to go heavier next time. 135# or 145#
Finale: 2 minutes per leg in the flamingo stretch (one hip up on a box).
Dead lift 5-5-5
Warm 33-5, 83-5
Working 103-5, 123-5, 143-5
Every 30 seconds for 10 minutes
1 power clean
1 front squat
1 push press
1 back squat
1 push press from back
I completed all 20 rounds...I went really light...only 33 # bar.
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