Workout 05/21/21

Strength: 

Banded shoulder press

@60%1RM 

Red +150 org -150

30” rest between sets

Conditioning:

9’ AMRAP

15 cal row

10 strict press 75/55

5 burpee over bar

2’ rest

9’ AMRAP

15 cal ski

10 push press 95/65

5 burpee over bar

Power Hour:

5 Rounds For Load

Complete 7 Unbroken Sets of this Barbell complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

How do you perform the “Bear Complex” workout?

The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout. Rest as needed between rounds. 

Accessories:

3×12 narrow grip bench press

3×10 KB crush grip skull crusher

3×5 strict deficit handstand push ups

4X1’ bench position Earthquake bar static hold

5×25 MB Russian twist

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