Category Archives: W

Weightlifting Movement

Bear Complex IV

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Redoing the Bear Complex again. Last time was almost exactly one year ago, July 24, 2017 and my best was 110lbs/50kg.

Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, not putting the bar down until all 7 sets are done).

7 sets of the following series of movements:

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Cash out: Row 1000m

Results:  65-95-110-115-120(3).  Finally got 115lbs, even if I did stop for an extra breath or two at the bottom of the set. Row in 4:40.

Back Squats

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Do 9 sets of Back Squats resting 2-3 minutes between sets, with the following rep scheme for max unbroken reps in set 9:

  • Set 1 – 5 reps
  • Set 2 – 5 reps
  • Set 3 – 4 reps
  • Set 4 – 3 reps
  • Set 5 – 2 reps
  • Set 6 – 2 reps
  • Set 7 – 1 rep
  • Set 8 – 1 rep
  • Set 9 – Max Unbroken Reps @ bodyweight (one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Results:  115-135-155-185-205-225-235-240lbs/109kg (new 1RM!).  For the last set 10 reps @ 165lbs.

Overhead Squats and Snatches

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EMOM for 10 minutes

  • 1 x High Hang Power Snatch
  • 2 x Overhead Squat

EMOM for 10 minutes

  • 1 x High Hang Squat Snatch

Then 5 rounds

  • 1 x Overhead Squat

Rest 2-3 minutes between sets.

Results:  After the goat day I did about a month ago and was able to do a semi good squat snatch, I decided that maybe it is just a matter of practice and repetition to be able to get it right.  Last time just stuck with an empty bar.  This time increased weight when it felt right.  First part –  got up to 60lbs.  Second part – got up to 65lbs.  Last part – got up to 95lbs.

Turkish Getups, Farmers Carry and Handstand Hold then Strict Press

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2 rounds, resting as needed between rounds

  • 2 x Turkish Getups per Side
  • 30m Single Arm Farmers Carry @ 24kg each arm (total 60m)
  • 30 second Handstand Hold

Then 5 rounds of

  • 10 x Strict Press

The goal is to pick weights so you can go unbroken.  Rest 2-3 minutes between rounds.  Then using the heaviest weight from the last round do 2 rounds of

  • Max effort Strict Press

Also resting 2-3 minutes between rounds.

Results:  Turkish Getups used 18 and 20kg.  Strict press 65-75-80-95-100lbs then max effort 8 and 8 reps.

TRX Core Work then Cleans, Deadlifts and S2OH

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Not for time 3 rounds of ( taken from Fit2Day 🙂 )

  • 10 x TRX Side Plank per side
  • 10 x TRX Atomic Pushups

Every 90 seconds for 9 minutes (6 sets)

  • 3 x High Hang Clean

Then every 3 minutes for 9 minutes (3 sets)

  • Max Reps Unbroken Power Cleans @ final weight from last part

Then AMRAP in 7 minutes of

  • 14 x Dumbbell Deadlift @ 16kg
  • 14 x Dumbbell S2OH @ 16kg

Results:  HH Cleans 65-80-95-105-115-125.   Power Cleans 8-7-5.  AMRAP 4 rounds plus 16 reps.