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Lifting Ourselves and One Another

Thursday, June 10, 2010

“The Bear”

Power Clean

Front Squat

Push Press

Back Squat

Push Press


7 sets without the bar resting on the ground

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.

Compare to March 6, 2010

Comments: 4

Soo excited to see this wod!! I’ve been wanting to try it for ages!
65,75,82.5,90, 95 lbs
Wasn’t too quick at 95 but that was my goal today (PR)
Thanks Kris, awesome class! thanks Chels, Erin for pushing me through!!
Great job to everyone this am!

At least the movements are feeling less awkward.
Thanks Kris! .

PR by 10#. Thanks Michelle!

LBS – 90 / 115 / 125

Failed on 5th Clean @ 135


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