Thursday means consolidating our lifting tech with the awesome Bear Complex. Take time, focus on set up position, bracing , and then speed under the bar! Tomorrow is the return of Girl Friday before we release the pressure of the last 3 weeks with testing / deload
sessions. And on the whiteboard is the chance to get your Paleo back on with The May Clean Up. Get amongst it..


Shoulder Press 2 x 3 reps

Push Press 2 x 3 reps

Split Jerk 5 x 1 rep


“The Bear Complex”

5 Rounds of 7 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one repetition.  You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets.  

This is not a timed workout, this is for max weight only.

 Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.