The Bear is one of my favorite complexes to complete on its own as a stand-alone workout (i.e., it’s a bad mammer-jammer). It’s a no-joke five-exercise series that you repeat for your choice of five sets of five reps, or five sets of seven reps.
Keep in mind, each “rep” actually consists of five: a power clean (or hang clean), front squat, push press (bring it down behind your neck), back squat, and another push press (bring this one down in front of you so you can start your next rep with another clean).
Afterward, lie on the ground, gnash your teeth and moan about having been mauled by The Bear.
Did this today as a nice little welcome to 2013 present to myself. A glorious little punishment for those Christmas cookies. Congrats on the site Jen. I’m very proud of you!
Devon,
Welcome to 2013 indeed! This year’s got TEETH.
Thanks for the congrats, my dear! Come back soon!
I was just thinking about The Bear the other day. Thanks for the refresher.
Jen I’ve tried this twice now having never done power cleans before. I did a little research on how to do them before trying it out with just the bar, but I’m still not very confident that I’m doing them right. Do you have any tips or would it be possible to put me onto me up to a trusted online tutorial in the absence of any real life coaches in my gym (or neighbourhood!).