Monday, December 5, 2011

Are you an Athlete? (Part II) Challenge!

In my last article, I took some time to look at some of the ways in which we compete in life.

Whether or not you agree or disagree about whether or not competition makes us an 'athlete', there are definitely some competitions you can 'enter' and successfully conquer.  Let's look at a few of my favorites!

 The Bear Cub/Teddy Bear Challenge

Recently, a client of mine sent me a message with a workout that was named the 'Bear Complex'.
This complex included the following exercises done with a barbell:
  1. Clean
  2. Front squat
  3. Push press
  4. Back squat
  5. Push jerk
  • Exercises completed in order, one rep each, 5 times through the cycles of each exercise before resting for one to two minutes between sets of 5 reps
  • Complete 5 rounds of the 5 cycles of the 5 exercises, and time your rest, record the weight used, and try to beat it after another week of training
  • Start with a weight that should not exceed the amount you can overhead press with good form ten times
  • Set weight down after push jerk, and perform the clean from the floor
  • Only if you have excessive hamstring tightness should you think about doing a hang clean versus full

My sample workout looked like this:

Rounds 1-6 (couldn't help myself from trying 139 after beasting 129)

Also rested 2 minutes between rounds 4, 5 and 6
Total time taken was 21 minutes.  Actually admit to feeling a bit nauseous after completing the 5th and 6th set.  Love that feeling! 

Side note: I have nicknamed this workout the Bear Cub/Teddy Bear Complex because this is a great way to start getting to know the difficult yet rewarding world of complexes.  Jumping into impossible complexes is a surefire way to get hurt and also ensure the exercises are not done with quality form.  That said, for fat loss for the intermediate/advanced client, these complexes are highly effective at both delivering a lot of reps within a short period of time and also having a huge effect upon the trainee's metabolism.

The Grizzly and Polar Bear complexes will be released tomorrow and Wednesday.  

Until next time,

Coach Kev

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