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Lifting Ourselves and One Another

Saturday, March 6, 2010

“The Bear”

Power Clean

Front Squat

Push Press

Back Squat

Push Press


7 sets without the bar resting on the ground

Coach’s notesFor 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.

Compare to December 12, 2009

Comments: 13

That’s a strong and beautiful muscle-up Michelle!


Thanks DJ.

Lovely muscle up, Michelle! Well done!

I love The Bear! Sorry to miss this one…

Nice Michelle! You make it look easy!!

Practiced muscle ups

Thanks DJ.

Michelle you are one strong lady! Great muscle up!

yay michelle! great muscle up! my favourite part is the little flutter kick at the transition. 🙂 miss you guys at CFC!

Only got up to 65 before out of time. Definitely increase it next time.

Great job Michelle!!! Decided I needed a couple of days rest but will have to make this one up, anyone want to join me? Matt we miss having you at CFC, you will have to come visit.

Hey thanks guys! Matt!!!! Great to see you post. How are you? Just so you know…I practiced that flutter kick as part of the transition!

Michelle – that’s the way its’ supposed to look!!! sweet!! nice job!!!
sorry to miss “the Bear” Chels, I will totally make this one up with you!
Matt we miss you at x-fit!!!! you could come back for a visit you know!!!

As Rx’d
Great bar WOD glad I took the time will have to double dose 1RM Front Squat with whatever nasty gets posted tomorrow
Note to self next time “Bear” comes up try 165#

Did The Bear on March 15th but logging it here for ease of future reference.
Hadn’t done the Bear for well over a year so had no idea where I would max for weight.

Completed 5 rounds. Final round at 62 lbs. Could have gone one more round, maybe 2. Will aim for at least 70lbs final round next time.

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