Tuesday, February 8, 2011

Tuesday, February 8, 2011

About five weeks ago, Caitlin S. broke her left femur while traveling. The fracture was repaired with surgical screws, and only a couple of days removed from surgery, she was back at MPH and pining for good, challenging workouts. Of course, we have been happy to oblige, not only because of her motivation and amazingly positive attitude, but also because she is patient with us as we modify her workouts from a short list of possible substitutions and work to include her in the group environment.

Even though she is a few weeks away from breaking free the discourteous shackles of aluminum crutches, we know she is recovering better than most others who would suffer similar misfortune, and she has the strict pull-ups and hollow rocks to prove it.

Yesterday, Caitlin received her t-shirt (along with Jerry C.!).

bear complex (max attempt)
7-7-7-7-7

The barbell bear complex consists, sequentially, of:

  • power clean
  • front squat
  • push press
  • back squat
  • behind-the-neck push press
  • then, return the bar to the ground for the next power clean

The movements may be modified, broken-up or combined in any way, so long as these parameters are met:

  1. The power clean starts at the ground and finishes at full hip extension. Squat cleans and/or a deadlift + hang power clean combination are acceptable.
  2. Squats must finish at, or below the parallel position and presses must finish locked-out overhead.
  3. Presses may be strict presses, push presses, or push jerks.
  4. Squats and presses can be distinct or combined into a thruster. However, you may not receive the clean in a (front) squat and move directly into a thruster—stand first.
  5. You may rest anywhere but on the floor, even to re-grip.

Compare results to December 22, 2009.