Back to the barbell/weights!

This one will be a series of movements you all know well so take pride in keeping all these as technically sound as you can as the fatigue builds up…

For those coming to the gym…

30 Bear Complexes for Time @ 55-60% 1RM Push Press
(10:00 cap)

A bear complex consists of 1 Deadlift, 1 Hang Clean, 1 Front Squat, 1 Push Press, 1 Back Squat (careful lowering the bar down on your back) & 1 Push Press from Behind the Neck…

All of that equals 1 rep…

You can put these all together by doing a Squat Clean Thruster into a Back Squat “Thruster” to complete things a little more efficiently…

For those that have difficulty lowering behind the neck you can do 1 DL, 1 Clean, 2 FSs and 2 Push Presses to avoid trying to place it on your back…

AT HOME…

If you have DBs or KBs you can do a DL into a Clean into a Front Squat into a PP before returning back to the floor for 30-50 reps depending on how heavy of a weight(s) you choose to use for the workout…

AT HOME with no equipment…

Give this bodyweight complex a try for 30-50 reps…

2 Split Squat Jumps or Reverse Lunges
1 PUSH Up Hand Walk
2 Squat Jumps or 2 Air Squats
1 Hand Walk w/ NO Push Up
2 Lateral Jumps or Lateral Lunges
1 Overhead Hand Walk

All of this equals 1 rep đź“·

Check out the attached video for demos!

Justin VanBeek

Written by: Justin VanBeek

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