Bear Complex

AMRAP 12

Bear Complex 145#

12

50 pistols:

15 left

15 right

10 left

10 right

4 sets = 40 double unders

50 flutter kicks. 45# overhead 

Drills and skills on double unders. My hand hurts from yesterday. Doing the pull ups, I tore the skin off of my palm. 

Capitol Run: 4.5 miles

Swim:

10 rounds

25 kick board

50 CSS

4 25 underwater

Today was an exhausting day. Feeling good for the triathalon on saturday. 

HOOYAH

Steve

Chipper

  Fibonacci Chipper

144 Air Squat

89 Push Ups

55 Doible Unders

34 Pull Ups

21 3' box jumps

13 HSPU

8 Toes to Bar

500m Row

3 135# Squat Cleans

2 275# Deadlift

1 135# Bear Complex

1 Bar Muscle Up

27:18 (included time to set up the weight. Would have been a lot faster.)

Basketball. 3x3

HOOYAH

Steve

Plyo

Water polo this morning.

Practice last night sucked. We did 7min of continuous sprinting around half of the field, followed by 18yd sprints, then followed by air squats, push ups, and clapping pushups.

Today:

5x5x135# deadlift

Then 5rounds

5 db bear complex 2x25#
10x3' Partner box jumps

After 2 rounds switched to 20x2' to avoid injury.

It sucked.
HOOYAH

Bear

In lieu of not seeing any bears in WV(like normal):

50 bear complex for time

28:30

HOOYAH
Steve

Bear workout

This morning about an hour and a half to 2 hours of trail and non trail hiking. And also some rock "scrambling".

50 Bear complex 65# in sets of 5

Bear complex (w/65# barbell):

Power clean
Front squat
Shoulder press
Back squat
Shoulder press
Drop...

thats 1

Here is a video: 

I switched off and on between shoulder press and push press spending on how fatigued I was on that rep.

Right after

150 push ups in sets of 15

then 200 flutter kicks(4 count of course)

set of:
50
25
25
50
50

This is what my shirt looked like:

(Stew Smith after one of his workouts.)

HOOYAH
Steve