Friday 062014

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Friday 062014

Friday 062014

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1. Power Clean – 1RM
2. “The Bear” 
Without stopping or dropping the bar, complete the following sequence, seven times:
Power Clean 
Front Squat 
Push Press (have bar land behind head, in rear-rack position) 
Back Squat 
Push-Press (have bar land on chest, in front-rack position)
Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

NOTES:
1. PLEASE TAKE THE TIME TO WATCH THE DEMO VIDEO http://youtu.be/0WOP9J7QPwIIt will help clarify things immensely. 
2. There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds. 
3. Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground. 
4. Athletes are to START LIGHT, and add weight after each completed sequence of seven.

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