Perform the following complex every minute, on the minute, for 20 minutes
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters
Loading is 45% bodyweight for advanced athletes. This version of “The Bear”
was made popular by coach Mike Rutherford. If you are able to complete
all the rounds, first start scaling up until you can do the weight as
rx’d, then begin to add one rep to the circuit. 7 reps of the complex
for 20 rounds as rx’d is the gold standard.
Post load and rounds completed as rx’d (within the minute) to comments. If you fell behind the clock, indicate how far you got and how many rounds you were able to complete in the remaining time.
Compare to 12.9.09
Hybrid Total Results
Team SBK represented in a big way out in Connecticut yesterday!
Dave Byrd-515/175/565-1255 for 2nd Place in Master’s Division
Jim R.-385 PR/185 PR/385 PR-955
Katie Mears-245/95/315-655 PR
Joel W.-375 PR/155 PR/385 PR
Rob I.-275/155 PR/335
Tremendous work by all of the team! A big thanks to Coaches Margie and Jeremy for organizing the team and getting everyone to put up some serious weight!
Monday Morning On-Ramp
Tomorrow at 7AM we’ll be holding the innaugural AM On-Ramp class! Athletes fresh out of Foundations or anyone needing more time to refine their basics before hopping into group classes are encouraged to attend. If you’re unsure whether On-Ramp is right for you email firstname.lastname@example.org.