Tuesday, July 5, 2016

Long weekend is over, have fun with the Bear

Brian getting his Green Shirt with the official presidential handshake.
The green shirts are going out. We started Friday, the anniversary of our grand opening. If you've earned a shirt, we'll be sure to get you one the next time we see you.

We introduced an easier, kettlebell, version of the Bear complex last week. Today, you get the real thing. 7 reps, no putting the bar down. This is one of my all time favorite workouts. In addition to the suffering that you get with this complex, I love the community and sitting around talking on the boxes while you wait between rounds. Be prepared to be social tomorrow - that's what makes you wait long enough before you start that next round of the Bear.



Workout

No specific strength work today - spend 20 minutes practicing all the components of the bear.

then at :20 after the hour, start the Bear

5 rounds with full recovery, go heavier each round
7 reps of the complex
power clean
front squat
push press
(back squat)
BtN push press




Endurance Option

Today's an intensity day, do the bear as intended (heavy!).



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