Monday, April 14
April 13, 2014
Wednesday, April 16
April 15, 2014


2 Rounds of
10 pause squats
10 scorpion
10 squats
10 PVC dislocates
10 jump squats
10 hips to wall

1 minute each side Band OH Distraction (BaSL p. 257)
1 minute each side SLF w ER bias

Five Rounds of DB Bear Complex:
5 DB Deadlifts (one head of each DB must make contact with the floor)
5 DB Hang Power Cleans
5 DB Push Press
5 DB Front Squats
5 DB Thrusters

Attempts to complete all 25 Reps without putting DBs down
– Try to increase DB weights each round if previous was unbroken
– Rest as needed between rounds (however, no more than 35 minutes to complete all 5 sets)


  1. Dray says:

    Ugh… DB push press and DB thrusters suck on their own, this just makes it so much worse. Think my shoulders are still tired from… something? Not too sure what but from the beginning they weren’t cooperating today and so never made it over 35# and even that was reeeaaalllly sloppy for the last couple thrusters each round. Left arm in particular just couldn’t keep the elbow up when going down for the squat and couldn’t get control while pressing up.

  2. Reg (cfdc's odb) says:

    No lie: This workout was an ass-kicker. 😀

    This was my first workout this week since I opted to watch the Capital City Open on Sunday (13 April).

    I started with 35# dumbbells, and made this progression: 35-40-40-45-45-50. Yup, I did a sixth set because I wanted to see if I could handle 50# dumbbells. (I could.)

    Looking back, I feel that I probably should have given myself a longer rest interval around set three. I was resting 2:00 – 2:30 between sets, and I think a longer rest interval would have allowed me to complete more rounds unbroken.

    This was still a good workout. Bear complexes – be it barbell or dumbbell – are *always* a bear! 😀