Bear Complex (in Rehab)
Work out this morning: 5 rounds of 7 reps of “the bear complex” (Power Clean, Front Squat, Push Press, Back Squat, Push Press), with 500 meter rowing “buy out” at the end. Not for time. I went light and very fast on the reps, but took plenty of rest (2-3 minutes) between rounds (rehabbing my left shoulder): 30, 40, 50, 60, 70 lbs. These were done rapidly, as: squat clean, thruster, back squat directly into push press (a back thruster?). I finished before everybody else, rested, and then rowed. I took the row easy. Slow rate: throughout I kept my strokes per minute at about 22. Built speed: I warmed up for the first 100 meters, then brought the splits down from my warm-up speed of about 2:05 to about 1:40 at the lowest; last 300 meters averaged 1:44 or so; total 500 time about 1:55, I think (I didn’t notice the end time; I actually rowed about 550 meters). I was not trying for my best time.