The Bear
For weight.
Minimum 5 rounds of, 7 x the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Weight can only hit the floor at the beginning of the power clean. The only authorized rest positions are in the hang, racked in front squat/clean position, or on the back. If the you put the weight down, even to re-grip, the set does not count.
Increase load each round.
Post weight of each round to comments.
Compare to 1/20/09
My mind is weaker than my body....
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My body felt like it could have done more but my overall shape and fitness level really hindered me to do so.
Josh E
Tough workout...
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I was corrected on my lack of front squat depth...Really tested me mentally to make it through a whole round, especially on rounds 4 & 5 when my grip strength was failing...
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The bear was tough as always and grip definitely got tired.
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ReplyDeleteGood wrestling with the bear this morning.
Ditto to the weak mind thing...
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I feal like even though I was completely smoked by the third set I could have gotten through it with more weight. I did really feel my squat depth improve today though.
Last successful round was number 3 with 115#. Failed on the 5th rep of the 4th round with 125#
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rigor mortis on that last set there
Tried to push harder early on since last time i ended at 95. Didnt work so well but still my favorite workout.
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95
105 (f:5)
105 (f:4)
115 (f:3)
Finished the set out for each fail after putting the bar down
First time with the Bear, so figured I'd start in the basement and go from there.
ReplyDelete45, 55, 65, 75 (f:4), 65
Lots of room to improve...
95
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145 (f on rd 3 - finished rnd with broken sets)
As usual push-press from behind my head was the limiting factor today - gets me every time.
65, 85, 105, 115, 135 (failed on 5th rep). My grip was the limiting factor.
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145 Failed on rep 5, put it down and finished the last two.
I love this workout. For me it was grip strength that failed me.
I had an interesting question posed to me, what would be your max if you only had to do 1 set of the sequence. I have no idea, but I imagine the clean would be my limiting factor. Maybe we do a 5 x 1RM some day of the Bear complex.
Here is another interesting idea for a workout, how about 95 pounds, 5 rounds for max number of the Bear complex sequence. Rest as needed between rounds.
Just throwing ideas out there. Let me know if you have any good ones.
95
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135 (f)
I got 6 1/2 on the last one.
65, 85, 95, 115, 125.
ReplyDeleteGreat personal improvements today on the power clean and squat depth. A little revelation for me-if your second lift on the power clean is explosive, your grip strength will last longer.
Wasn't feeling it this morning...
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135 (f on set 7, finished round @ 135 after dropping the bar)
Failed on the last push press of my fifth round- should've gotten it...that sucked. I think I broke my neck bone too...
65,95-PR,105(failed on 4th rep)
ReplyDeleteAfter 105, i went back down to 65 and worked on maintaining some intensity while keeping good form.
Good WOD!
95
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good way to start monday off.
85, 95, 105, 115, 125 (f:5) finished last two reps. (PR)
ReplyDeleteMy grip strength was pretty weak but it looks like that it was a common factor.
Can't wait for the CF room to open!
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Broke up fifth set into two sets...push press was my limiting factor today. Felt good on all but PP.
As always, the bear reminds me that its name is well deserved. Huge improvement over the last time, and my form was really good as well.
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Looking forward to tomorrow's workout.
Should have started heavier and worked up slower to maintain more intensity and weight but still was within 15 pound of max. Really good workout to practice geting low on the squats. Grip strength was ok, explosive cleans deff helped.
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I think shoulder press would be my limiting factor for a 1 RM Bear, deff a good idea for a WOD sometime.
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jumped up a little much after that first set.
Late Post, but this morning was rough. Don't know what was the matter with me, but I was sucking compared to last time.
ReplyDelete95, 135, 145, 155 (f @ 5), ran out of time for the last one. Looking at my performance, I think part of it is coming from lack of sleep, part of it from THS. Need to work on dealing with the suck more.
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135 (failed on 5th)