Wednesday 1.19.11

They don't call it "The Bear" for nothing.

Warm Up:  Today's push ups variation is the bridge push ups, which is a great variation to warm the wrists up for Olympic lifting.

3 Rounds (For range of motion, not for time):

- 1 Skin the Cat

- 8 Bridge Push Ups

After three rounds of the above circuit, do the Burgener Warm Up.

Skin the Cats should be all the way up and over, and then unwind in a controlled motion back to the starting position.  Try and keep your legs straight and feet together with toes pointed.  Click on each exercise name for a video of them.  If you can't do Skin the Cats, hang in the bottom position of a ring dip for 5 seconds per rep.  Bridge Push Ups should be as high as possible with a 1-2 second pause at the top.  

SWOD:

Power Clean 1rm.  Compare to 9.27.10.

Metcon:

Every minute, on the minute, for 12:00:

- 3 Reps of The Bear using 50% of your max power clean for the day.

- 5 Sit Ups

Assess a 5 burpee penalty at the end for every round not completed in the 1:00 time frame.  The Bear is a barbell complex where one rep is:

- 1 power clean

- 1 front squat

- 1 push press

- 1 back squat

- 1 behind the neck push press.  

Do all of these in a row for one rep, repeat all of them in a row for reps two and three.  Try to do them all without setting the barbell down.  The sit ups will be your rest period.

Post weights, rounds completed, and number of burpee penalties to the comments section!  bc