Take a looksie at the video.
Monday – The barbell is your friend. Lot’s of heavy lifting today – QUALITY LIFTING. The Bear Complex can crush you if the ‘ol Ego comes to play. Think about your quality lines. Come early to mobilize your forearms, lats, and traps.
Tuesday – Competition day that we did back in Feb. Hopefully, you lifted intelligently Monday so you are able to come back and play ball with this burner of a workout. Plantar fascia, achilles, hammies, low back all work together when pulling from the floor – handle that and the workout is your puppet.
Wednesday – If you’ve been in my class or watched the video you know what we are looking for out of our kipping population – control the middle! Capture and a healthy kip is yours. Don’t… well let’s just say there might be a shoulder problem down the road…
Thursday – Sand baggin’ and bench pressin’! On the bench remember to split (on the way down) and bend the barbell (on the way up).
Friday – What can I say? “Niki” had to make a comeback! It’s a great competition day workout. Enjoy.
A) 20 Front squats (+2%)
B) AMRAP 10 for quality
10 Sandbag ground to shoulder
C) 3 Rounds for quality of “Bear Complex”
1 Power clean
1 Front squat
1 Push press
1 Back squat
1 Push press (from rear rack)
**Hold onto bar though all 7 circuits of each round**
**3min rest between rounds**
And Coming Tuesday
15 DL (225/155)
20 Lateral bar over burpees
**See 2/11/14 for results