Thursday, June 30, 2016

The Kettlebell Bear


Lot's of PRs in front squat yesterday. I was too busy cheering to get any pictures, sorry.

I just realized that Monday is the 4th of July. No S&C classes Monday. I don't know what Randy's plan is for Weightlifting club yet. But you shouldn't be in the gym anyway, it's a long weekend - go enjoy the mountains and don't lose any fingers with fireworks.

We're doing a version of the Bear Complex with kettlebells today. The bear complex is very mentally demanding. You have to keep talking yourself into continuing. Fight through your brain telling you to quit. You can do it, and you'll feel good when you're done.



Workout

squat 3x5
3 pull-ups between sets

then

Kettlebell Bear
5 rounds with full recovery
7 reps of the kettlebell complex
     clean
     front squat
     push press
     front squat
     jerk
     front squat

Don't put the bell down during your 7 reps.
Make each round more difficult. Options include fewer or no hand switches, adding weight, double kettlebells.
Yes, I know it's an odd number of reps and (if you don't do doubles) you'll won't be even with your arms, that's fine, I just didn't want to mess with the bear's rep scheme.



Endurance Option

accumulate 15 front squats at 5RM
3 pull-ups between sets

then/or

today can be a high-intensity day, do the bear as intended.



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