WHITEBOARD – 09 January 2015


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.


One Response to “WHITEBOARD – 09 January 2015”
  1. Dara says:

    •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

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