Saturday, October 18, 2014

Hello, Hello! Another beautiful Saturday coming at you at 782!

So it is time to get a barbell in your hand after a mixture of gymnastics and conditioning today and for those of you who love throwing around some weight you are in for a treat to start off your day.

Strength

Bear Complex x 3reps x 5sets

Each rep consists of:

  • clean
  • front squat
  • S2OH
  • back squat
  • behind the neck press

You may do a squat clean thruster for your reps as long as you go through the full range of motion and same goes for a back squat thruster to get the bar overhead. The bear complex is suppose to be done completely unbroken so no dropping the bar until you completely finish your 3 full reps. That means start off light and work your way up in weight. Have some fun with it as there as nothing that feels as powerful as throwing around a barbell. You will have 20+ minutes to work on this.

Conditioning

Short n' Sweet

3 rounds for time

  • 150m run
  • 10 burpees

As you know Saturday is usually quite an epic workout and today is no different. After all the work in the complex we want to give you something very simple, but very effective and short in terms of conditioning. This will be like an 800m run so plan your pace accordingly and have fun!

- Team 782