Saturday, October 1, 2011

Saturday, October 1, 2011


five cycles, as many complexes as possible in three minutes:
bear complex @ 95/65-lbs.

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.

A one minute break is given before repeating each cycle. The clock does not reset or stop between rounds.

This workout is scored by the number of complexes completed for each cycle.

Compare results to August 17, 2010.

3 Comments

  1. b-kay | October 1, 2011 at 2:41 pm
     

    –Scores–
    Dave R.: 21, 14, 12, 12, 11
    Ralph A.: 8, 9, 6, 6, 7 (65-lbs.)
    Tamra F.: 12, 11, 11, 10, 8
    Michael F.: 13, 11, 9, 10, 10 (80-lbs.)
    Clint R.: 8, 8, 8, 8, 9 (80-lbs.)
    Brian T.: 12, 11, 10, 10, 11 (75-lbs.)
    Alex H.: 13, 9, 9, 9, 11 (75-lbs.)
    Roselena R.: 12, 8, 9 (45-lbs.; 3 rounds)
    Kate R.: 13, 11, 10, 11, 10 (35-lbs.)
    Matthew W.: 14, 10, 10, 10, 10 (30-lb. dbs)
    Brad R.: 13, 13, 10, 10, 10 (30-lb. dbs)
    Mark Co.: 12, 8, 6, 7, 6 (25-lb. dbs)
    Michael H.: 12, 7, 8 (20-lb. dbs; 3 rounds)
    Charlotte A.: 12, 10, 9, 9, 8 (15-lb. dbs)
    Christine S.: 6, 5, 6, 5, 5 (sub: 3x squat + 3x pushup + 3x burpee)
    Mike S.: 15, 11, 9, 8, 6
    Sidra C.: 15, 13, 13, 12, 12
    Thomas M.: 12, 11, 12, 12, 11 (65-lbs.)
    Chris T.: 12, 10, 4, 9, 10 (60-lbs.)
    Peter H.: 11, 10, 11, 9, 8 (55-lbs.)
    Lisa C.: 10, 10, 10, 9, 9 (45-lbs.; sub: 2x deadlift + 2x power clean + 2x front squat)
    Teal B.: 15, 13, 10, 11, 12 (45-lbs.)
    Alexis P.: 15, 14, 12 (35-lbs.; 3 rounds)
    Bill M.: 12, 11, 9, 10, 9 (30-lb. dbs)
    Keith H.: 16, 13, 13, 12, 12, (30-lb. dbs)
    Johnny A.: 10, 10, 9, 9, 8 (30-lb. dbs; sub: 2x deadlift + 2x power clean + 2x push press)
    Ralph B.: 15, 14, 11, 9, 7 (30-lb. dbs; sub: 2x deadlift + 2x power clean + 2x push press)
    Jason C.: 16, 14, 12, 12, 13 (25-lb. dbs)
    Jim D.: 4, 8, 7, 7, 6 (25-lb. dbs)
    Robert W.: 10, 11, 8 (15-lb. dbs; sub: 2x deadlift + 2x power clean + 2x push press; 3 rounds)
    Bill G.: 15, 13, 12, 12, 12 (85-lbs.)
    David S.: 12, 10, 10, 10, 11 (75-lbs.)
    Brian J.: 10, 12, 12, 12, 14 (65-lbs.)
    Ashley T.: 12, 13, 12, 12, 12 (55-lbs.)
    Jenn J.: 10, 8, 6, 9, 8 (50-lbs.)
    Kirsten P.: 12, 11, 10, 11, 12 (50-lbs.)
    Set S.: 10, 8, 8, 9, 8 (40-lbs.)
    James H.: 8, 10, 9, 8, 8 (35-lb. dbs)
    Terry M.: 10, 10, 9, 9, 9 (30-lb. dbs)
    Ty C.: 11, 8, 9, 6, 7 (25-lb. dbs)
    Bradley D.: 12, 9, 7 (25-lb. dbs; 3 rounds)
    Keith W.: 11, 7, 7, 6, 6 (30-lb. dbs)
    Benjamin T.: 9, 7, 7, 7, 7 (30-lb. dbs)

    Reply
  2. jlm9003 | October 1, 2011 at 3:08 pm
     

    OTB in NYC globo gym
    Warm up- 3 rounds- 30 air squat 20situp 10incline pushup
    Workout 40lb bar Bear -11-11-9 (3 rounds)
    Finish 3 sets max pull on graviton w 40 Lb assist – 7-5-4

    Jennifer M

    Reply
  3. joepap | October 1, 2011 at 6:42 pm
     

    Congrats to everyone who did the 5 ton 5k!!!! Sorry I couldn’t make it to support you.

    Reply

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