SIDE TO SIDE PULL UPS WORKS THE FRONTAL PLAIN
Scaled in Green and remember nothing overhead if neck or shoulder issues 🙂
WARM UP
50 single unders 20 D/U
10 ps 1/2 turkish get to to elbow open
10 lateral bounds
10 frog bridges 10 ps pendulum swings with small Bell
review Bear complex with dowel, show both ways of doing it, broken into each move or the flow
Bear complex 7 rds 5 moves load up to the 5th round and keep weight constant for the 6,7 round. THIS IS UNBROCKEN
Rob Orlando’s Bear Complex at 200 lbs. Loads start at 95/65 or
naked bar for scaled or tech bar
- 5 Rounds For Load
- Complete 7 Unbroken Sets of this barbell complex:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
OVERHEAD ISSUES
- 1 Power clean
- 1 hang power clean
- 1 front squat
- 1 deadlift
- 1 front squat
The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout.