Wednesday 01-27-2021 Starke HomeFit
A. Bear Complex
1 rep = 1 power clean + 1 FS + 1 S2OH + 1 BS + 1 S2OH (from back)
B. For time: If you can, use a barbell @ 95/135# OR a single DB or KB @ 10 / arm then 8 / arm on the following round then 6 / arm on the following round etc. Double DB’s or KB’s should match the same reps as a barbell.
10 hang power clean
8 hang power clean
6 hang power clean
4 hang power clean
2 hang power clean
Workout Notes/Intentions: Part A is intended as a barbell complex if you have one available. Weight should be challenging- by your last rep of the complex you should be breathing heavy and feel challenged. Rest 2-3 minutes between sets. If you don’t have a barbell, you can use 2 dumbbells or KB’s, however you won’t be able to do the back squat / S2OH from behind, so you can just do 10 squat clean thrusters instead!
Weight should be lighter for part B if you built with a barbell. Those first 10 hang power cleans should be doable in 1-2 sets. HSPU can be deficit if you’re able- sub pike pushups. DU’s can be subbed for single skips x1.5-2, depending on your skipping abilities. As you decrease in reps and progress through the workout, try increasing speed and intensity. The round of 4 and 2 should be a hard effort.