Day 7: Tuesday, February 11th 2014

SKILLS:

1. Bear Complex 
2. Clean and Jerk 
3. Taters 
4. Pallof Press 

Met-Con WOD:


Part A:

• spend 10 minutes working on Clean and Jerk

Part B:

• perform 5 rounds of a 5 rep Bear Complex (Clean, Front Squat, Push Press, Back Squat, Puss Press from back) 
• go heavier each round 
• this should take no more than 10 minutes 

PART C:

• 10 minutes of the following: 
• 10 Taters with KB 
• 10 Deadlift @ 115/65 
• 10 Hand-release Push Ups 

PART D:

• run, row, or Airdyne for 5 minutes 

It looks like the easier the workout seems, the harder it is in the end.

I started with 95lb and went up to 125lb in sets of 5 reps to Clean and Jerk during Part A.

Bear Complex: new exercise for me. It look hard and it was killer. 5 sets of 5 reps of the whole combo. Started with 45lb -only the bar- and went up to 95lb. Only 3 sets could be done because the Strength room is packed out!!

To finish the workout, 5 round of Part C were complete. 115lb for Deadlift, a not too heavy KB for taters and 153lb of pure muscle for Hand-Release Push Ups ;). I went outside school to cool down a little bit once I was done with Part C. I never thought I was going to be wearing a muscle T-Shirt and shorts and -20C of windchill outside.