Monday March 2 2020

SIDE TO SIDE PULL UPS WORKS THE FRONTAL PLAIN

Scaled in Green and remember nothing overhead if neck or shoulder issues 🙂

WARM UP 

50 single unders 20 D/U

10 ps 1/2 turkish get to to elbow open

10 lateral bounds

10 frog bridges 10 ps pendulum swings with small Bell

review Bear complex with dowel, show both ways of doing it, broken into each move or the flow

 

Bear complex   7 rds 5 moves load up to the 5th round and keep weight constant for the 6,7 round.   THIS IS UNBROCKEN

Rob Orlando’s Bear Complex at 200 lbs.  Loads start at 95/65 or

naked bar for scaled or tech bar 

  • 5 Rounds For Load
  • Complete 7 Unbroken Sets of this barbell complex:
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press 
  • 1 Back Squat
  • 1 Push Press

 OVERHEAD ISSUES

The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout.