RARRR!
Oh, the bear. If you’ve done this complex before, I really don’t need to say much more. If you haven’t, you’re in for a treat today!
The bear complex is a series of barbell movements that is done seven times in a row without the bar resting on the ground. No individual movement here will ever be at a load that we would normally think we would fail at. The challenge, instead, is to just not set it down. If we do a little math here, each round involves 35 total “reps” before we can fully rest. You’re welcome to rest with the bar on your back, in your front rack or at your hips and long as the power clean is touch and go. If you haven’t been working on your hook grip, it’s going to be a rough day. The bear is quite grippy and an effective hook grip is key if we want to get through this at the loads we’re truly capable of. Happy Halloween!
The Bear Complex
7 times through of:
1 power clean
1 front squat
1 shoulder to overhead
1 back squat
1 shoulder to overhead (from the back)
*bar cannot touch the ground until all 7 cycles are completed
The complex will be done a total of 5 times, increasing weight each time
(Rx+ if you come in dressed up as a bear. Or as anything, really…)
Last round was at 55# – even when tough (like that) there’s something kind of fun and intuitive about the bear complex, glad to hear the other tough babes of 7:30 say they felt similarly.
Thanks to the bat coach for helping us through!
Did this one on Sunday.
Bar warmup, then 65, 75, 85, 95, 105
Fun to do at open gym today! 60# last set., could’ve MAYBE added another 5#.