Wednesday, June 4, 2008
”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 May 30, 2008
In Montreal
Still bad knee, almost back in full swing. Been doing 500 m bike and 25 situps 25 pushups X 5 rounds all week.
Liked this one:
Subbed run for 200m bike
subbed k2e with vertical knee raises and pushups (wanted to get my sweat on)
2nd WOD, incumbent bike 500 m, 10 70# push press x 5 rounds
Wish I could do the bear I like this one! I’m noticing being off of the WOD for 2 weeks is not good. I’ll be back next weds!
Dude, that’s a lot of The Bear. Be nice to bears.
70lbs
25 lunges
20 pull ups
50 box jumps
20 double unders
25 ring dps
20 K2E
30 KB 2 pood
30 sit ups
20 hang squat clean 35 lb db
25 back ext
30 wall ball
3 rope climb
18:13
Nice Giles. Good work. That is tough.
M/210
45
67
87
97
107 Failed on fifth back push press
short rests, time was short
Couldn’t Bear it twice within a week period. So instead:
3×7 OHS as a warm-up (67/77/87)
5×5 back squat (135/165/165/175/175)
about 15 squat cleans, 115lb
2×5 Push press, 115lb
bwt=155
stick, 45lbs, 65lbs, 75lbs, 98lbs, 108lbs, 118lbs
Felt good doing this…flew through each round (a little over 2 mins/round)…could have done more but time was short…
Max load 72lbs on the fifth set, ran out of time but tried one at the next increment and don’t think I could have finished. Hand fatigue and it was getting heavy. Tough.
Neil, 65, 75, 85, 95, 106 could have done more, ran out of time
Congratulations goes out to Michelle for reaching her goal of 90 lbs. Way to go Michelle…your form looked great!! Neil & Judy
JP; 65,80,90,100,111 then ran out of time but not sure how much more I could do, anyway. Nice work everyone at 8pm class!
Thanks Neil and Judy, and to everyone for the encouragement. Everyone put forth a great effort tonight! Love the energy!!!
Did 4 rounds…65/75/85/90.
G: 99/109/119/126 [dropped in set 5]
K: 55/60/65/70/75/80
WOD in class
I got 5 rounds in before we ran out of time.
32/42/54/64/74
Thanks for the partnerning up, Lisa! 🙂 And for the encouragement Lisa and Michelle 🙂
I think I could try for 78 next. I have to remember that and maybe not start so low…I’m just never good at remembering. Maybe I need to start writing my numbers down in a book too??
Dale WOD in class
First time tackling the Bear!
65/85/89/99
27yom 178lbs
95/115/135/145/155 for 5 sets.
26/m/160lbs
First time doing the bear so did what I thought I could. Fifth set was rough, but may have been able to do 110 or 115…that’ll be my goal for next time.
45/65/85/95/105