Saturday 08/16/14

BBG (off)

Front Squat
2 x 5, 1 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

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 - 3 options:
  1. Accumulate 1:00 in a handstand - free-standing or against a wall, but if against a wall, you must wall walk into the handstand.  Choose option 1 if you cannot get completely vertical - you'll accumulate 1:00 in an angled wall walk position.
  2. 3 ME (Max Effort) handstand holds (free-standing)
  3. 3 ME (Max Effort) handstand walks (for distance)

Thrusters . . . so much fun!

1 comment:

Mrs. G. said...

Yes! I am the first to comment!

My barbell complex score is 20/ 0, which is an undefined value! Great to be undefined with the barbell complex!

(by the way, Phil....we all agreed that this value was undefined!)

I went light, only 33# bar; wish I had lifted more.

front squat 2x5, 1x5+
warm 33-5 43-5
work 53-5-5-10

finale wall walked into an almost but not vertical handstand 30 sec, 30 sec

Testify Strength & Conditioning | Designed by Techtrends | © 2007-2008 All rights reserved