Sunday
31Jan2010
013110
Sunday, January 31, 2010 at 12:38AM 
Warm-up:
Foam Roll
-as needed
Mobility x 8 each
-trunk twists
-golf swings
-straight leg swing front & side
-bent leg swing front & side
-inchworm with extension & rotation at the bottom
-greatest stretch
-burps
Skill: Front lever
Work to the most advanced step you can
-Tucked
-One leg extended
-Straddle
-Full front lever
Back lever
work to the most advanced step you can
-Tucked
-One leg extended
-Straddle
-Full back lever
MetCon: Complete 7 rounds resting one minute between each round
5 Bear Complex, 135 pounds
The bear complex is a deadlift, hang power clean, thruster, rear thruster, and then return the bar to the floor in front of you.
Reader Comments (5)
WOOOHOOO! We get to hang around on the bars. No lions or tigers but BEARS OH MY!
This looks like a killer.
Mike G....your looks are killer.
70, 95lb thrusters = pain
Couldn't find the 1lb plates, so did the workout @94lbs using the W bar. Took me a total of 21:25 (time includes the six 1-minute rests in between rounds).