Repeat of the classic Bear Complex. Last time was in January of 2020.
Complete 5 rounds of the following for max weight in the last round (in other words, not putting the bar down until all sets are done).
7 sets of:
Results: Got up to 115lbs last time. This time 85-95-105-105-115lbs. Those were hard rounds… not sure my final 2 presses were fully locked out but will take it.
3 rounds
Then AMRAP in 15 using a single Kettlebell
Results: Used 275lbs/125kg for the Deadlifts. Metcon @ 20kg 3 rounds plus 13 reps.
4 rounds of
Then AMRAP in 12 minutes
Results: Used 115lbs for the Strict Press. Went much better this time… got all 4 rounds in. Heavy Devil Presses since it is only 3 reps 😀. Metcon 6 rounds exactly. Not as challenging as I thought it would be, next time add weight to the step up or go lighter on the Devil Press and increase to 6 reps.
3 rounds
Then EMOM for 5 minutes
Then 3 rounds of
Then 2 rounds of
Results: Heavy Strict Presses were bad… Used 120lbs and got only 6-5-4 reps per round. Need to step back to 80% maybe?
4 sets of
Then 2 sets of
Then a Kettlebell finisher from Joeller Blades on Instagram..
In a kickstand stance (one leg stepped back behind the other), with a single Kettlebell, AMRAP in 10 minutes
Results: Used 160lbs for the Back Squats. 80lbs for the Front Squats. Metcon used 24kg… 8 rounds (maybe only 7, wasn’t using a counter). 24kg was quite heavy… probably could have used an 18 and had better form.