Friday, December 23, 2011

Friday, December 23, 2011

bear complex

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 February 8, 2011.


  1. bghent | December 22, 2011 at 9:53 pm

    I may never forgive you for doing this wod without me after my drunken confession at the holiday party. I ho

    • bghent | December 22, 2011 at 9:54 pm

      Damn iPhone. I was about to say I hope everyone has a great holiday and new year!

  2. mjfrias15 | December 23, 2011 at 10:24 am

    Have seen a couple mph’ers at the airport this morning. Note: screeners were dubious of my black taped lacrosse balls. Good thing they did not take them, I really need to workout my hammys! Merry Christmas and happy holidays.

  3. b-kay | December 24, 2011 at 7:20 pm

    Glenn C.: 85-95-105-75-75-lbs. (sub: 2x power clean + 2x push press)
    Brian W.: 75-85-95x-75-75-lbs.
    Kate R.: 55x-45-45-45-x-lbs.
    Set S.: 55-60-50-50-x-lbs.
    Sandra A.: 20-20-20-20-20-lb. dbs (sub: power clean + 2x thruster, 5x)
    Terry M.: 75-75-75-75-x-lbs.
    Alissa G.: 65-75-80-55-x-lbs.
    Matthew C.: 65-65-55-55-x-lbs. (sub: power clean + 2x front squat + 2x push press)
    Randy F.: 65-65x-55-55-x-lbs. (sub: power clean + 2x front squat + 2x push press)
    Ivy F.: (sub: 2x pushup + rotation + 1x divebomb pushup)
    Ted K.: 65-75-80-55-55-lbs. (sub: power clean + 2x front squat + 2x push press)
    Aaron B.: 65-65-55-55-x-lbs. (sub: power clean + 2x front squat + 2x push press)
    Christine S.: 70-77-60-60-x-lbs.
    Emily N.: 15-15-20-20-20-lb. dbs (sub: power clean + 2x thruster, 5x)
    Mike S.: 105-120-135x-135x-x-lbs.
    Chris C.: 85x-100-110-115-100-lbs.
    Michael F.: 95-115-120-125-x-lbs.
    Neil A.: 95-95-95x-x-x-lbs. (sub: 2x power clean + 2x push press)
    Jon H.: 65-75-80-85-x-lbs.
    Brian J.: 75-85-90-90-75-lbs.
    David S.: 75-90-100x-95-75-lbs.
    Ty C.: 65-70-75-75-75-lbs.
    Leota B.: (sub: 2x close-grip pushup + rotation + 1x divebomb pushup)
    Rob K.: 95-110-120-125x-x-lbs.
    John B.: 15:05, 4:05 (sub: max plank hold + max v-hold; 5 rounds)
    Alex H.: 95-105-110x-100x-x-lbs.
    Brian T.: 95-110-120x-110x-x-lbs.
    Sidra C.: 85-95-100x-100-x-lbs.
    Holmes H.: 55-65-70-70-65-lbs.
    Kirsten P.: 55-60-65-65-55x-lbs.
    Mark Co.: 75-80-85-65-65-lbs.
    Sean F.: 85-90-95-65-65-lbs.
    Katherine C.: 35-35-25-25-25-lbs.
    Lisa C.: 30-30-30-30-30-lbs. (sub: 2x single-arm power clean + 2x thruster)
    David O.: 95-105-115-105-x-lbs. (sub: 2x deadlift + power clean + 2x front squat)
    Josh M.: 95-115-120-105-x-lbs.
    Brad R.: 75-95-95x-80-80-lbs.
    James H.: 75-85-85-75-x-lbs.

    • jlm9003 | December 29, 2011 at 9:08 pm

      Week late at globo gym
      Warm- 50 sit 10kb swings 35# (2rounds)
      Bear(7) 25-35-45-45- 50x
      Last set push press x 5 at 55#
      pullup practice

      Jennifer M


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