Tag Archives: Push Press

Bear Complex III

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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.

Dumbbell Presses and V-Ups then Run, KB Swings and Push Presses

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Every 2 minutes for 8 minutes do

  • 6 x Single Arm Dumbbell Press per Arm @ 18kg
  • 6 x V-Ups

Then for time do 5 rounds of

  • Run 400m
  • 30 x Kettlebell Swings
  • 20 x Push Press @ 75lbs/34kg

Results:  For the metcon 21:02.

Shoulder Presses then DB Snatch and T2B

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5 rounds of

  • 5 x Strict Press

Rest 2-3 minutes between each set. After last set, rest 2 minutes then do

  • Max effort Push Press @ 80% of final weight from above

Then for time do Atomic Crossfit’s Swordfish workout… 9-15-21 of

  • Alternating Dumbbell snatch @ 21kg (1 rep is right and left hand)
  • Toes to Bar

Results: For the Presses did 95/110/115/125/130lbs then 10 Push Presses at 105lbs. For the metcon: 8:40.

Handstand Pushups and Pullups, then KB Swings, DUs, Push Press, Thrusters and Rowing

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Every 90 seconds for 15 minutes alternate between

  • Odd 90 seconds – 4-6 x Handstand Pushups (work on full range of motion)
  • Even 90 seconds – 6-8 x Supinated Grip Pullups

Then do 3 rounds for max reps of

  • 60 seconds Kettlebell Swings
  • 60 seconds Double Unders
  • 60 seconds Push Press @ 65lbs
  • 60 seconds Sandbag Thrusters
  • 60 seconds Row
  • Rest 60 seconds

Results:  For the metcon did 134/145/125 reps.

Clean Complex then Heavy Clusters

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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.