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Lifting Ourselves and One Another

Saturday, December 12, 2009


“The Bear”

Power Clean

Front Squat

Push Press

Back Squat

Push Press


7 sets without the bar resting on the ground


Compare to August 10, 2009

Coach’s notes:  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.  Post the highest load that you reach for the full 7 sets. 

Comments: 15


65,85,90 (Failed)

75, 95, 115, 135, 150 failed on seventh set

45, 65, 75, 95, 115

45, 65, 75, 85, 85 as Rx’d. Kept it light, happy with how the shoulder felt.

65,70,75,85 (PR) Did tabata toes to bars after with Chantel (thanks) 8,7,7,7,7,6,6,6. Thanks DJ for a fun class.

42,52, 72, 82 – first time doing “the Bear” slow at 82 (unlike Erin – nice!! you were fast!) but still felt I could have done another set. Ran out of time – next time!
Thanks DeeJay! nice work this morning everyone


I failed on the 5th set at 135#. The limiting factor was definitely the push press. I don’t know if my timing was off, but it started feeling more like a shoulder press, which just wasn’t going to work at the heavy loads. Last time I managed 125, so I tried to skip straight to 135 today so as to not burn out.


I failed on the 7th set at 110#. DJ said I did a couple of push jerks as well. Escaping from Sophia with the bar on my shoulders!

Done at the Fightin’ 38 during a short period of downtime.
Focused on jerking the weight.

Focused on “Not” jerking the weight during the press!

PR by 7.5#
Thanks a lot DJ! Awesome work by everyone this morning!
(note to self: in August, front squat was limiting factor; this time it was the push press, especially from behind the neck. Squats felt good)

45, 65, 75, 95, 115
Thanks DEEJAY!

42/62/85- this jump was based on DJ’s advice, which I appreciated – it was a good challenge- although, I failed on the 5th set of the back pp – everything but that move felt good- not sure why. Next time I will get it for sure. Thanks DJ for the push!

oops forgot to add I dropped to 75 after and then failed on that one on the second set (back pp again) – I was done at that point.

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