Level 1

5 Rounds For Load

Complete 7 Unbroken Sets of this Complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press

 

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Level 2

“Bear Complex”
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

 

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Level 3

“Bear Complex”

5 Rounds For Load

Complete 7 Unbroken Sets of this Complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Level 4 Rx

“Bear Complex”
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Motivation

Before I was a trainer, I didn’t believe in the notion of positive or negative self talk. I was very wrong; I see- on a daily basis- people accomplishing things because they believe they can… and the opposite, things I’m certain a person can do become impossible for them simply because they mentally defeat themselves.

As a trainer, sadly, I can’t read your mind, so I use what you say as an indicator of what’s going on in your head… And you’ve got to believe that if you’re saying things like “I can’t” or “it’s to hard” that you’re being much harder on yourself in your head.

So today I’d like you to work on your mental game by only saying positive things about yourself and your performance… you don’t need to brag, but if you catch yourself saying something negative, fix it.  This outward exercise should help you become more aware of your inner dialogue.

Strength

Behind the neck Jerk 5 sets of 2

This is not meant to take a super long time, I mainly want you to practice catching the bar in the back rack position, work up In weight, but be safe and focus on absorbing the bar’s momentum with your legs.

Mobility:  SkiERG 200m Sprint x 3