Thursday, August 02, 2012
Yesterday's WOD was the Bear Complex:
5 Rounds, not for time:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
So basically, you do all those movements, in a row, 7 times, without putting the bar down. And you do that five times. You can combine the movement too (ie. doing a cluster instead of power clean- front squat- push press). It is a tough one to do on your own, so we always do it with partners and count the reps for the other person. You add weight to the bar each time and if you fail a round, you take off some weight for the next.
I've done the Bear once before (last November). That time I did it at 43-48-53 and then failed when trying with 58. (I only did it 4 times because we ran out of time since we were working in a group of three).
This time I started with 48, then 58, then 63. That was a 10# PR right there and I wasn't planning on trying to go any higher, but when it was my turn, my partner asked "So what are you doing, 68 or 73?" I'm glad I had her as a partner because I put on 68# and I did it! Well, I missed the push press from the back (arms didn't lock out) in the third or fourth round, but I didn't put my bar down and our coach said that if I redid that entire cycle, it could still count. So I did that. I highly recommend not doing that though. 7 cycles sucks enough as it is, so doing almost 8 wasn't very fun.
I was planning on going to yoga yesterday, but obviously the Bear is not yoga. I'm going tonight though, I swear!