Tag Archives: Power Clean

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.

Pistol Squats and Power Cleans then Row, Squat Cleans and HSPU

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EMOM for 10 minutes

  • 4 x Alternating Pistol Squats (R+L=2 reps)

Take 20 minutes and work up to a heavy

  • 1.1.1 x Power Clean

Then AMRAM in 12 minutes

  • 10 Cal Row
  • 10 x Squat Cleans @ 95lbs
  • 10 x Handstand Pushups

Results: Power Clean got to 155lbs (tried 165lbs but failed in the second rep).  Metcon 2 rounds plus 18 reps.

Clean and Jerk then Double Unders, Dumbbell Snatch and HSPU

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Every 2 minutes for 20 minutes (10 rounds) do Power Cleans and Push Press/Jerk using the following reps scheme…

  • 5 x @65lbs
  • 3 x @80lbs
  • 3 x @95lbs
  • 2 x @115lbs
  • 2 x @125lbs
  • 1 x @130lbs
  • 1 x @135lbs
  • 1 x @140lbs
  • 1 x @ 145lbs
  • Max reps @ 1115lbs (or 80% of max)

AMRAP in 12

  • 40 x Double Unders
  • 20 x Alternating Dumbbell Snatches @ 21kg
  • 10 x Handstand Pushups

Results:  Didn’t go too heavy on the Clean and Jerk, go heavier if you feel up to it. For the Max Reps got up to 8. For the AMRAP – 4 rounds plus 51 reps.

Press and Pullups then T2B, Power Clean and Push Press

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Five rounds

  • 3 x Strict Press
  • Rest 30 seconds
  • 5 x Strict Pullups
  • Rest 90 seconds

Then 10 rounds for time of

  • 5 x Toes to Bar
  • 5 x Power Clean @ 110lbs
  • 5 x Push Press

Results:  Strict Press 95-115-130-135-140lbs.  Metcon in 18:10.