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Lifting Ourselves and One Another

Sunday, October 9, 2016

“The Bear”

Power Clean
Front Squat
Push Press
Back Squat
Push Press
7 sets without the bar resting on the ground

*For this one perform the 5 exercises listed beginning with a weight that you will be able to manage for the 7 sets without letting the bar rest on the ground.  At the start of each set the bar will touch (but not rest) on the ground for your power clean.  Once the bar is at your shoulders (racked position) from the power clean, front squat the weight.  At the top of the front squat push press the weight overhead (make sure you reach full lockout) and then lower the bar to your back.  From here back squat the weight, then push press the bar from the back to full lockout, this time bringing the bar back to the front.  This is 1 set.  Repeat 7 times.  Rest as required between sets, say 2-10 minutes (yes, that says 10 minutes), then repeat the same sequence at a higher weight and continue to do so until you are unable to complete all 7 sets or you are forced to set the bar down.  These sets are not timed, so take as long as you need, just be sure that when you are taking a break that the bar remains off the floor.

Compare to January 25, 2015

Coach’s notes:

Post the highest load that you reach for the full 7 sets to comments.

WOD Leaderboard

Comments: 3

70/75/85
15# PR!
Missed the second last BTN PP @ 85#. Had a mini-tantrum then finished the last 5 reps.

Thanks for making me put the extra 5# on Jason and Alayne and for talking me through the last set. Jason, once again you know what I’m capable of better than I do.


Up to 165, messed around a bit with 190, only hit a couple reps.

Thanks Jason and Josh.


53 was my start and finish today, struggled with the BNP on my left shoulder. Got through 53 on 2nd attempt, tried 58 twice, 2 cycles first attempt, left shoulder melt down, after rest got through 3 cycles and managed to pull right lat 🙄So shut it down.
Too much shoulder use this week and it showed, still 20# PR from the last time I recorded this 2 yrs ago

Thanks Jay and Josh


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