(A) Strength/Power
3RM Thruster + Triple Broadjump
NOTE: Perform a 3rep Thruster THEN immediately perform a Triple Broad jump for MAX distance. A Triple Broad jump is 3 consecutive broad jumps in a row, without a pause in in momentum from any of the reps. Your final landing on the Broadjump must be under full control.
You also must have a successful Triple Broad jump distance recorded for the Thruster load to count.
(B) ”The Bear Complex”
5 Rounds - 7 Reps per round
*One rep consists of a
Power Clean
Front Squat
Push Press
Back Squat
Push Press(from back rack)*
RULES: Power Cleans are TnG & that is the only time the bar can be placed down during the set. Squats & Push Presses can be combined into a Thruster. Add more weight each round
This is NOT for time, focus on proper mechanics and FULL range of motion
A) PB 3rm thruster 65kg + max triple broad jump 5.11m
ReplyDeleteB) Bear complex rxd, 5 rnds. 30/32/33/35,37.5kg.
sore back and shoulder from combined weeks load limited my progression today. happy to complete 5 full rounds.
With only Jen, Shane and me today, felt like 3:1 coaching clinic. Great gems HC. Thankyou
A) 65.5kg & 25'6" or 7.77m
ReplyDeleteB) 31.5, 36.5, 39, 43.5, 51
A) 65.5 and 27'2 or 8.29m
ReplyDeleteB) 30, 40, 45, 50, 60.
(B) 25, 30, 32.5, 35, 37.5
ReplyDeleteA) 55kg + 5:60.
ReplyDeleteB) 15, 25, 30, 40, 43. Oh my god. I haven't done bear complexes for about 3 years. That hurt terribly.....
A) 36kg, 5.5m
ReplyDeleteB) 20, 22.5, 25, 27.5, 30
My shooooooouuuuulders. And I'm gonna add to my bruise collection with a misjudged bar to the cervical vertebrae. Ouch.
Bear Only: 40, 50, 60, 70, 80(F - 2 rounds).
ReplyDeleteA) 3rm Thruster + Triple Broadjump
ReplyDelete50kg + 554cm
B) 31, 33.5, 35, 37.5, 40
A) 65 + 713cm
ReplyDeleteB) 30,40,50,60,65
A) 70kg/7.3m to front of foot
ReplyDeleteB) 30, 40, 50, 55, 57kg
A) Did Tuesday's Complex:
ReplyDeletePower Snatch Complex (12min)
1xHigh Hang (Hip) + 1xHang (Below Knee)
30, 35, 40, 43, 47, 50, 53, 57, 60
THEN at the completion of 12min perform
4 Singles (Power Snatch) (NO Misses)
@60kg, 1miss but I completed 4 singles
B) 3RM Thruster - 70kg / 7.2m (toe to toe)
C) Bear Complex - 30, 35, 40, 43, 45
WOW! Some strong results above ^^^^^^^ #penrithgains