Tuesday, December 6, 2011

Grizzly Bear Challenge

Yesterday's post, the Teddy Bear Challenge, was a great introduction to the world of complexes.

Today I'd like to highly recommend the Grizzly Bear Challenge, a similar barbell circuit, but in a different format.

Here's the circuit of exercises:
  1. Deadlift
  2. Romanian Deadlift (RDL)
  3. Bentover Row
  4. Clean
  5. Front Squat
  6. Push Press
  7. Back squat
  8. Good Morning
  • Each exercise is performed for 5 reps, and 5 total sets are performed
  • Limiting lift is still push press, so pick your weight based on how much you can safely overhead press, with perfect form, for 10 reps
  • Circuit looks like this: 5 reps of Deadlift, 5 of RDL, bentover row, all the way to the Good morning
  • Depending on your level of conditioning, rest for 60s after completing the circuit 
  • Track the following:
    • weight used (also, a good idea is to use bumper plates)
    • time taken to complete whole circuit
    • time rested between sets
Personally, the highest weight I've ever used (and lived to tell about it) 115 pounds.  But I do remember the most difficult part is how completely shot the forearms are after the 3rd, 4th and 5th exercise.  Let me know how this circuit treats you and the weight you used.

Polar Bear Challenge coming up next...

Coach Kev

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