Sept 4 Bear

Without dropping the bar, complete the following sequence, seven times:

Power Clean;
Front Squat;
Push Press (have bar land behind head, in rear-rack position);
Back Squat;
Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively put down the bar. Rest. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

There is no time limit for this progression. It’s a strength and tenacity workout. Athletes may take as much time or as little time as needed between rounds.
Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back, your chest, or in your hands (bent over resting) – it may not rest on the ground.
Athletes are to START LIGHT, and add weight after each completed sequence of seven.


10 thoughts on “Sept 4 Bear

  1. Out. I’ve started my 5k race training and will running at lunchtime most days for the next 3 months. I can still program the Tuesday running workout and will occasionally (one per week) drop in to do a non-running programmed workout if it is core and upper body only.

  2. 850 rope jumps partitioned into 5-6 sections.

    3 rounds of 10 pushups, 15 incline situps, 15 back extensions.

    10 pushups
    row 1K
    10 pushups
    row 1K
    10 pushups

    Watch the last round of bear….

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