Warm Up 2Rounds of3min skip, 100m run, 12KB Swing,12SDHP with KB
Spend time working on lifts in The Bear...
THE BEAR
The bear is what's known as a complex. In other words, you will do a certain sequence of exercises in order to complete one "rep" in this workout. You will complete 7 "reps" in each round, for a total of 5 rounds. Starting Rxd weight is 35/25 and ending weight is on the individual. Goal here is for max loads, not time, so there is no time component. Rest is as needed, but with a catch: If you are in the middle of a round, there is no resting with the bar on the ground. The bar must stay off the ground (however you want to) until that round of 7 complexes has been completed. After the first set of seven is done, you can put the bar down to rest, add weight, and chalk up as needed.This is the complex to be completed:
Power Clean
Front Squat
Push Press
Back squat
Push Press
You can combine the front squat/push press and the back squat/push press into thrusters if you wish, but you must stand in the clean prior to attempting the front squat or thruster. Like I said, 7 reps of the "Bear" per round, 5 rounds total, max loads. Post loads to the comments, and have a great time with it.
Post loads to comments
Great post HC.
ReplyDeleteAfter watching the youtube clip i reckon they call it the bear from when they hunch over to keep the bar off the ground and then explode into the movements. Much like a bear when it attacks.
GRRRRRR
The BEAR
ReplyDelete22kg, 32kg, 37kg, 40kg, 45kg.
Yesterdays WOD -
ReplyDelete800m Run
3 rounds of:
21 Deadlifts at 50% BW
15 Pullups
9 Burpees
As Rxd - 9:19
Then
The Bear - 32kgs x 2 - 37kgs x 3
Ouch!! The BEAR
ReplyDelete25kg, 27kg, 30kg, 35kg, 37kg
Thank you for the wooden weights!!! :-)
Maybe next time I won't try Helen just before thanks for that Sarah
So with that Helen ARxd 11:42 thanks for the push Glen!!
Dan Said
ReplyDelete32kg, 37kg, 40kg, 40kg, 45kg
43kg,43kg,48kg,DNF on set 6, finished rnd five on 48kg.
ReplyDeleteAs with Shane, did yesterdays WOD this morning, 13.02 As Rxd.
ReplyDeleteFor todays WOD (done this arvo), started too light, just wasn't sure how I was gonna go, was far too easy and didn't push me much, damn.
15kg, 20kg, 25kg, 32kg, 40kg
Spent the last hour trying to satisfy my curiuosity on why it is called the bear and came up with this from the person who coined "the bear"
ReplyDeleteThis movement is reaching legendary status among those who dare to try it. The Bear is a brutal test of courage and a real challenge both physically and mentally. It's also great for showing you exactly where your weak links are. The Bear, probably more than any other single movement, will zero in on those weaknesses and, in many cases, fix them.
Another advantage of this beast is it teaches the body to work in a single harmonious fashion. Your body will become a seamless series of links: fluid, powerful, fast, and with great range of motion.
Just like a bear, GRRRRRRRRR
35,40,45,50 & 55kg.
Paleo day4..
ReplyDelete9am 200gm salmon
1230pm chicken salad
530pm 100gm smoked salmon
930pm poor mans chicken pad thai
THE BEAR
30-35-38-38-38
22,27,32,37,42
ReplyDelete