Sunday, April 19, 2009


So yesterday I was able to throw a small workout. I did 3 rounds of the BEAR complex. I started at 95 lbs and ended at 135 lbs.
The Bear complex is 7 reps of the following scheme: power clean to front squat, to OH press, to back squat, to OH press back to floor.

Today I was able to do a lot more.

I started with a 500m row at 1:43

Then I went 3x3 on push jerks at the following weights.
175, 185, and 205

I rested for about 20 minutes and went into this WOD:

4 rounds for time of:
3 deadlifts (315 lbs)
4 squat cleans (165 lbs)
5 handstand pushups

I ended up at 9:35 for this.

4 minutes later I did another 500m row sprint. This time I hit a new PR of 1:39...

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