Category Archives: W

Weightlifting Movement

Bear Complex III

By | | , ,
1 Comment

Redid the Bear Complex again. Last time I did it was in 2015 and before that in 2014.

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:

  • Hanging Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Results: Unfortunately could only manage 110lbs/50kg again, so no improvement on my 2015 efforts :-(.   Progression was 65/95/110/115(failed in set 5)/115.  For the last two rounds broke the sets into 5+2 then 4+2+1.

Clean Complex then Heavy Clusters

By | | , , , , ,
Comments Off on Clean Complex then Heavy Clusters

Every 4 minutes for 20 minutes (5 rounds), increasing weight per round do 3 sets of:

  • 1 x Hang Clean
  • 1 x Power Clean
  • 1 x Front Squat
  • 1 x Squat Clean
  • 1 x Strict Press
  • 1 x Push Press

Try and complete the whole complex without putting the weight down. Increase weight per round.

Rest, then continue with ending weight from last round and continuing to increase weight, every 4 minutes for 16  minutes:

  • 1.1.1 x Cluster (pause and reset between singles)
  • 3 x Weighted Pullups @ 30lbs

Results:  For the Clean Complex 65/75/80/95/100lbs.  For the Clusters 105/115/125/130lbs.

Tabata Barbell

By | | , , , ,
1 Comment

Do 4 standard 4 minute, 8 interval, 20/10 tabatas.  Rest 1 minute between each.  Count total reps for all 32 intervals.

  • Tabata Deadlift @ 135 lb
  • Tabata Hanging Power Clean @ 65 lb
  • Tabata Front Squat @ 75 lb
  • Tabata Push Press @ 65 lb

Results:  This was a short workout (only 15 minutes total).  Deadlift – 52 reps, Clean – 43, Front Squat – 35, Push Press – 56, total reps = 186.

Deadlift and Bench Press then Core Work

By | | , , ,
1 Comment

Not for time do Deadlifts:

  • Set 1 – 5 x @ 50% of max
  • Set 2 – 5 x @ 60%
  • Set 3 – 3 x @ 70%
  • Set 4 – 3 x @ 80%
  • Set 5 – 2 x @ 90%

The do Bench Press working up to a heavy 1 RM:

  • Set 1 – 5x
  • Set 2 – 5x
  • Set 3 – 3x
  • Set 4 – 3x
  • Set 5 – 2x
  • Set 6 – 1x

Finally do 2 x 4 minute 20/10 (8 rounds) Tabatas

  • Tabata 1 – Alternating Hollow Hold/Superman Hold
  • Tabata 2 – Plank Hold

Result:  For the deadlift did 95/115/135/155/165lbs. For the bench press got up to 205lbs/93kg.