Thursday, November 21, 2013

Thursday, November 21, 2013

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 December 23, 2011.

1 Comment

  1. Melody | November 21, 2013 at 7:52 pm

    CJ D.: 115-105-105-lbs.
    Jon H.: 115-105-105-lbs.
    Morgan D.: 55-55-55x-lbs.
    Melissa S.: 55-55-50-lbs.
    Sofia J.: 65-70-60-lbs.
    Keena S.: 85-90x-80-lbs.
    John Mc.: 65-75-85-lbs. (sub: 1x power clean + 2x thruster, 3RM)
    Sara R.: 35-35-40-lbs.
    Katie R.: 55-55-60-lbs.
    Mayra C.: 75-70-70-lbs.
    Borja G.: 145-150-150-lbs. (sub: 12x weighted bbell lunge)
    Teal B.: 95x-85x-70-lbs.
    Brian K.: 75-85x-75x-lbs.
    Stephen K.: 75-85-95-lbs.
    Alex M.: 135-145x-125-lbs.
    Yoshi S.: 105-115x-105x-lbs.
    Kate H.: 55-55-55-lbs. (sub: 1x power clean + 2x thruster, 3RM)
    Julie G.: 55-55-55-lbs.
    Will L.: 105-105x-95-lbs.
    Jason K.: 115-125-135-lbs.
    Christine F.: 30-35-35-lbs. (3RM)
    John Gr.: 85-85-95-lbs.
    Marcel S.: 95-105-110x-lbs.
    Jamie A.: 65-70-75-lbs.
    Lisa C.: 55-60-65-lbs. (sub: 1x power clean + 2x thruster)
    Adrian P.: 105-110-115-lbs.
    Brett B.: 95-90-90-lbs.
    Jim D.: 85-90-95-lbs.
    Shawn C.: 105-95-95-lbs.
    Shawn J.: 65-75-65-lbs.
    Mark L.: 65-75-75-lbs. (sub: 3x bear complex + 5x single-leg rdl/side)
    Candida M.: 55-50-50-lbs.
    Abby B.: 55-45-35-lbs.
    MIchael F.: 135-145x-115-lbs.
    Matthew C.: 105-115-120-lbs.
    David S.: 105-110x-95-lbs.
    Tamra F.: (sub: 4x pushup + 7x strict sit-up + 7x superman)
    Buffy M.: 35-40-45-lbs.
    John S.: 45-45-45-lbs. (sub: 1x hang power clean + 2x front squat + 2x push press; 3-3-3)
    Christine S.: 80-90x-85x-lbs.
    James W.: 65-75x-65x-lbs.
    Lee P.: 65-70-65-lbs.
    Jeremy M.: 65-65-65-lbs.
    Mark Co.: 115-125-125-lbs.
    Josh M.: 115-125x-105-lbs.
    Randy F.: 80-85-85x-lbs.
    Jamie T.: 65-x-x-lbs. (sub: 3x 5x strict bodyrow + 5x pushup)
    John P.: 105-110-95-lbs.
    Nick D.: 95-105-115x-lbs.


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