The Team would like to thank everybody that came out to support us this weekend. We could not have done this without all of you. We are so proud of our Team and all their hard work. We went into the event ranked 27th and came out in 11th place as well as the top ranked gym from the City of Chicago!
More importantly, thankyou to all who organized the groups, made the posters, came to the event, cheered us on and motivated all of us to keep pushin’ hard to represent CFD with pride!
A.Take 20 minutes-
Split Jerk Tech work: Working in sets of 2
Options!
You have 2 options for today. If you are new to “The Bear” choose option 1 and work on developing your heavy set and focus on technique and endurance with this bar complex. If you have been with us a while and have a heavy “Bear” established, give the 10 Rounder your best effort!
B1. “The Bear”
5 Rounds: 7 Cycles of the following
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style
-Cannot drop bar until 7 cycles are completed
-Must add weight each round
-Rest as needed between sets
B2. 10 Rounds- 1 minute On/1 minute Off
Max reps Bear Cycle using Dumbbells 45/25lbs
Using 2 DBs, 1 in each hand, perform as many reps as possible following the Bear format below. Every full cycle equals 1 rep. Pick up where you left off at the top of each round. Total cycles completed over 10 rounds is your score!
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style