Wednesday 6/19/13

Warm-Up
3 rounds of
10 Pause Squats
10 PVC Dislocate

then,

1 minute death stretch/side (:30/:30)

then,

2 rounds of
10 Spider Lunges
10 Squat-to-Bootstrappers

Prep Sets
2 x 2 Hi-Pull + 2 Power Clean + 2 Pause Front Squats (bar only, then lt weight)

then,

2 x 2 Pwr Clean + 2 Thruster + 2 Back Squats + 2 BTN Push Press (same weight as second set, then moderate weight)

Work Sets

The Bear Complex

5 Rounds (NFT), aiming to increase weight each round, but where each round equals 7 times through the following progression without putting the bar down:
– Power Clean
– Front Squat
– Push Press
– Back Squat
– BTN Push Press

May also be done as:
– Power Clean (stand to full extension – no squat cleans)
– Thruster
– BTN thruster