Beyul Training

Workload:

Back Squatx5x5
*Weight is 70% of 1 rep max for all sets. It should be relatively easy. Rest 1-2 minutes inbetween rounds.

Then:

Bear Complex:

5 Cycles of:

7 Rounds of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Rack Push Press

*The goal within 1 cycle (7 rounds) is to not rest the bar on the ground at any point.  Rest only after one cycle is complete.  If you are new to the complex use dumbbells & keep it light.  People have a tendency to forget form on complexes, and in this particular one they like to come up on their toes and drop their knees in.  An approximate starting point would be around 40% of the load squatted in part 1.

Notes: See the notes above for both sections of the workout. Again, if you are not comfortable with the barbell complex sub out to dumbbells and keep the weight relatively light – You can work positioning and breathing mechanics/tempo while keeping the weight low.  Rest 3-5 minutes between efforts in the bear.