Bear Complex
5 Rounds of 7x Unbroken Complex
Workout Details
5 Rounds For Load:
Coaching Tips
Strategy
- 1Focus on maintaining unbroken sets; if fatigue sets in, consider lowering the weight to maintain form.
- 2Optimize transitions between movements, ensuring setup for each part of the complex is quick and efficient.
- 3During the Power Clean, keep the bar close to your body to ensure a smooth transition into the Front Squat.
- 4On the Push Press, engage your core and use your legs to drive the weight overhead for stability.
- 5The Back Squat should be initiated with a controlled descent, ensuring your knees track over your toes.
Safety Considerations
Technical Focus
Maintain neutral spine during squats and cleans to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Rowing - 2 min easy
Mobility:
- 5 each side Hip Flexor Stretch(Focus on opening up the hip flexors.)
- 10 Shoulder Dislocates(Use a band or PVC pipe for mobility.)
- 30 sec each side Ankle Mobility Exercises(Improve ankle range of motion for squats.)
Activation:
2 rounds- 5 Power Clean Practice(Use light weight to focus on form.)
- 5 Front Squat Practice(Emphasize depth and posture.)
- 5 Push Press Practice(Ensure a strong starting position.)
- 5 Back Squat Practice(Focus on even weight distribution.)
Scaling Options
Intermediate
Reduce weight by approximately 20%.
- 1
power clean
Maintain form while reducing weight.
Weight: 135/95 lbs (61/43 kg)
- 2
front squat
Focus on depth and form; reduce weight if necessary.
Weight: 135/95 lbs (61/43 kg)
- 3
push press
Ensure strong core engagement with reduced weight.
Weight: 95/65 lbs (43/29 kg)
- 4
back squat
Maintain form and control, reduce weight if form suffers.
Weight: 135/95 lbs (61/43 kg)
Scaled
Reduce weight by approximately 40%.
- 1
power clean
Banded Power Cleans or practice with a dowel.
Weight: 95/65 lbs (43/29 kg)
- 2
front squat
Goblet Squats may replace the Front Squat.
Weight: 95/65 lbs (43/29 kg)
- 3
push press
Use dumbbells if barbell is too heavy.
Weight: 65/45 lbs (29/20 kg)
- 4
back squat
Goblet Squats may replace the Back Squat.
Weight: 95/65 lbs (43/29 kg)
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Morrison
50-40-30-20-10