Thursday 3.7.14

A: Bear complex – work up to max weight on the following complex:

  • power clean
  • front squat
  • push-press
  • back squat
  • push-press
    — lower bar below back to ground (no dropping)

Can also be performed as:

  • squat clean to thruster
  • back squat to thruster
    — lower bar below back to ground (no dropping)

Usually the complex is performed in a set of 7 – eg. 1x pwr cl, f sq, pp, b sq, pp x7) increasing the load across 5 sets but I just want you guys to work up to a max [once-through] complex.

B: Tabata mash-up (12 mins):

  • box jumps
  • burpees

Partner up and P1 does box jumps while P2 does burpees; then vice versa for 12 mins. Try and maintain numbers across your 20 seconds of work.

Post 3 heaviest (successful) bear complex attempts plus lowest number of reps for box jumps and burpees – eg.

A: 50, 52.5, 55kg
B: 6/6

Whole30 – Day 3

For the guys that are joining me on the Impromptu Whole30 in July I’d strongly encourage to keep track of what you’re eating and how your training is progressing. Tracking not only helps you to be accountable to yourself (an others if you want to) but it helps you to gain a better understanding of your habits and therefor take control of them.

Over the next 30 days I’ll be tracking my training and food intake on my blog. I’ll also try to drop some handy little hints that I’ve learnt from previous Whole30 experiences too. Here’s my first couple of days – hope it helps.


Coach B