Tuesday, February 11, 2014

Coaches: Warm up for 20 minutes. Include in this a couple practice rounds of the complex.

http://www.youtube.com/watch?v=0WOP9J7QPwI

A. 
The Bear Complex is as follows:

7 sets of the Sequence
power clean
front squat
push press
back squat
push press

5 Rounds
We will rest 5 minutes after each round. Go up in weight each round

BEGINNERS:
3 power cleans
3 front squats
3 push press
3 back squat
3 push press

rest 3 minutes
5 sets

Beginners may put the bar down whenever necessary.