Workout of the Day for January 7th, 2010

Perform 5 sets of 7 sequences (complexes) of the following exercises:

• Power Clean
• Front Squat
• Push Press
• Back Squat
• Push Press

1. Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
2. Goal is to increase loads each round to complete "The Bear" with max load.
3. Rest as needed between sets.
4. You must power clean the bar to full standing position before squatting the weight. There are versions out there that change this to a clean followed by a thruster, but we're not doing that today.
   

The female athlete at the front in the above video is Jolie Gentry, who went on to win the CF Games in 2007. Looks like she finishes The Bear at 95lbs. Ladies with a view toward sectionals -- you're going to want to beat or exceed that mark. What used to be outstanding is just good now.