WHITEBOARD – 09 January 2015
Workload:
“Bear Complex”
Without stopping or 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
Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.
Notes: Start light then build. Make sure to take adequate rest in-between rounds. Control each part of the sequence and think about you breathing and set up before initiating each movement.
Beyul Training 
•Clean High-Pull – Power Clean + Hang Clean (knee) – (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1)
•Halting Clean Deadlift (upper thigh) – 5RM; 95%x5, 90%x5
•Clean Long Pull – 3×5
•Good Morning – 3×5
up to 97# on the clean complex before I started to have issues getting the elbows around
up to 130# on the deadlifts
clean long pull 50-60-65
good mornings 55-60-65