Thursday, May 7, 2015-Day 25 of Spring Challenge

Warm-up

Light jog

50 double under attempts

-15 v-ups

-15 lunges

-15 dips

-15 shoulder taps

Group warm-up

Line drills: high knees, butt kicks, broad jumps, inchworms

Conditioning

"The Bear Complex"

Without stopping or dropping the bar, complete the following sequence, seven times:

• Power Clean;
• Front Squat;
• Push Press (have bar land behind head, in rear-rack position);
• Back Squat;
• Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

NOTES: 

1. There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.
2. Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.
3. Athletes are to START LIGHT, and add weight after each completed sequence of seven.