A. Take 20 minutes-
Build up to a heavy 3 with pace (22X1)
Adv: Overhead squat
Int: Front Squat
Beg: Back Squat
Options!
You have 2 options for today. If you are new to “The Bear” and have done it less than 5x; choose option 1 and work on developing your heavy set and focus on technique and endurance with the bar complex. Also know that we program it for the first Monday of every month. If you have been with us a while and have a heavy “Bear” established, you have the options to choose either one. Compare loads to last month!
1. “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
2. For time:
“Bear Down”
1000 meter row
then…
Complete 4 Rounds of the following:
5 Cycles of “The Bear” 135/95lbs
10 Bar facing Burpees
-1 Cycle of “The Bear” consists of 5 movements in this order: 1 power clean, 1 front squat, 1 jerk, 1 back Squat, and 1 jerk.
*20 minute time cap
Onramp Team Pegacorn graduated over the weekend. If you see someone new, shake a hand and say hello!