Thursday, November 12, 2015

NerdStrong Gym - Bear Complex

Strength Day... We started with a nice warm up of 150 Meter Row, 10x Walk Quad, 10x Knee to Chest, Leg Swings F/B/S and then 10x Good Mornings.

For Proficiency we did 8x Heavy Goblet Squats, 10x Bulgarian Split Squat (off Bench), 10x Seated Spine Rotations (on bench). We've done goblet squats before but never heavy goblet squats. And the other two workouts were brand new.

The Quest is are main workout which consisted of a Bear (Barbell) Complex. I'm not a fan of the Bear Complex which is a Deadlift, into a Hang Clean into a Front Squat into a Push Press into a Back Squat, then a small push press to get the weight back over your head and to the ground. That is one rep and we had to do 3 reps at one time. We rested 2 to 3 minutes and then did it again and again for 15 to 20 minutes.

Next was the Battle which was 3 rounds of :30 seconds of Lying Toe Touch, :30 second of Leg Levers, :30 seconds of Scissor Kicks, :30 seconds of Armless Sit Ups and then :30 seconds of rest before doing it all over again.

And because we had some time left over we did some Planking.

It was a tough workout but then I wouldn't have expected anything else. I may be exhausted after the workout but it only takes a five to ten minutes to recoup, which is fantastic.

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