ATHLETE

A. “The Bear Complex”

Without stopping or dropping the bar, complete the following sequence, 5-7 times:

  • Power Clean
  • Front Squat
  • Push Press (then have bar land behind head, in rear-rack position)
  • Back Squat
  • Push-Press (then have bar land on chest, in front-rack position).

Once you’ve completed the sequence 5-7 times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 5-7. Repeat for a total of 5 rounds.  Rest as much as needed between complexes.  Experienced athletes should be doing sequences of 7.   Remember, once a sequence has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.  Make sure you rest enough between sets!

New athletes–You will be doing sequences of 3-5 instead of 5-7; This will be decided by you and a coach.

Note: Cherry-Pickers: If you skip this workout because there’s no running or rowing or “cardio” and you’re concerned that “you won’t get enough of a workout,” you will be totally missing out!  It is a VERY cardiovascularly difficult workout–trust the process!

B. Optional Cashout: 8x 15-20sec L-sits (box, parallelette, hanging from bar, or rings)


COMPETITOR

A. “Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

1 complex = all 12 reps without dropping the bar. Rest as needed between the sets.
Goal is to build in weight each set
High Hang is from the pockets
Hang is from above the knee
I believe the world record is held by ZA Anderson at 260.

B. Gymnastics
10-9-8-7-6-5-4-3-2-1 unbroken Kipping HSPU

REGIONAL
1. “Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

1 complex = all 12 reps without dropping the bar. Rest as needed between the sets.
Goal is to build in weight each set
High Hang is from the pockets
Hang is from above the knee
I believe the world record is held by ZA Anderson at 260.

2. Midline Accessory Work
A. 3×10 Ring in/outs
B. 3×15 Weighted Glute Bridges
C. 3×20 Weighted Sit ups

SESSION 2:
1. Conditioning
48-30-18 reps for time of:
Assault Bike Calories
Push ups

2. Rowing 
15 minutes of moderate rowing.