5 rounds of 7 reps of:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
One “rep” includes 1 movement of each exercise. Perform these movements a total of 7 times in succession for one “round”. The weight may not be dropped during any of the 7 reps. Must be touch and go. However, this workout is not timed, so rest as needed between the 5 rounds (just not the 7 reps).
Increase the weight between each round, working up to your max.
R1 – 75#, R2 – 85#, R3 – 95#, R4 – 105#, R5 – 115#
This was my first time trying this exercise. The most challenging part is when you’re at 5, 6, and 7 reps on the last two sets. (Go figure.)
No drops. I’ll have to challenge myself a bit more next time. 🙂
70, 85, 95, 100, 105
No drops.
Bringing the bar back behind head was the tough part. Very weak in the shoulders overhead and I realized I don’t have the best idea of how far back I was dropping the bar. I put a towel around my neck to ensure I didn’t rip my skin off… that helped!
45, 55, 65, 65 dropped on 6th rep, 65
Like this workout. I think if I had focused I could have added 5 more, but the drop threw me off. I was going for the push press (aka thruster) from my front squat and I’m not sure what happened. Next time.
35, 45, 55, 60, 65
I had trouble pressing up from the back squat on the last two set of the last round.
95, 105, 115, 125, 135
Dropped 135 in the 5th set. A little disappointed with this BEAR; didn’t get a PR
Oh I forgot to post. This is one of my favorites! Although I felt a lot weaker than when I was in my prime! In those last couple of presses off of the back squat I nearly took my head off!
65-65-75-75-75