10/12/17

Warm Up

400 m Run
10 passthrough
6 Samson stretch
10 kettlebell swing
6 goblet stretch

coach led clean warm up
2x
3 clean deadlift
3 power clean
3 front squat
3 push press

Strength

“Bear Complex”

5 Rounds of 7 Sets of this sequence:

1 Power Clean
1 Front Squat
1 Push-Press
1 Back Squat
1 Push-Press

Jeremey – 105, 115, 125, 135 (f)

PR’d at 125#!

10/26/16

Warm Up

500M Row

2 Rounds
7 Muscle Clean
7 Press
7 Tricep Extension
7 Front Squat

Mobility

– Ankle Distraction
– Front Rack

Strength

Bear Complex

5 Rounds of 7 Sets of this sequence:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Jeremey—95, 105, 115, 125 (f), 125 (f)

Charlotte—55, 65, 70, 80, 85 (f)

I’ll take it! That’s a 20# PR from the last time I did this.