The Bear
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[quote name='MN5']I was thinking about 60 but if you started with 50 I'd better make it 40 and see how I go. That looks light on paper but then again this is coming from someone who hasn't done it as yet ![/QUOTE]<br />
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I did my first set at 40 for a warmup and then ramped to 50. Going back for another crack tonight. Might aim for 5 sets at 40/50/60/60/60 -
Been tackling he bear the last couple of weeks. Prior to that I regularly did thrusters in my workouts so that helped a bit in doing the bear. However when I did thrusters I generally started from a front squat position, so i had to do a bit of work on my hang cleans. But its going well so far.<br />
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My goal is to get to the 5 sets of 7@40kgs, with 1 minute rest between each set, for best time possible. In terms of reps I'm working my way up with my best effort with the 1min rests being 7/7/5/4/4. After that 4th set the 1min rest seems like its 10 seconds. Great work out though.<br />
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After the Bear I usually do 100x KB swings (for time) and then a superset of 50x KB 1-arm shoulder presses and 50x stability ball jacknifes in superset combination but trying to get best time possible. Then finish off with some intervals on the treadie. -
Bear eh? I'll look into that.<br />
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Re: military press technique. Need to be careful pressing behind the head, because if your elbows are out sideways you're risking damage to your shoulders. When your arms raise sideways, you're actually constricting the movement of tendons and ligaments inside the shoulder joint. They took us through it at work - something about "chicken wing" versus "fish wing".<br />
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I always press military off the chest, with my elbows facing to front. I know my form is slipping when the elbows start creeping out to the side. -
[quote name='V-Diddy' timestamp='1356145978' post='333807']Oh dear, the bear is back. Havent done it for ages. Might have to bust it out in the next few days[/quote]<br />
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I did some about a month ago after not doing any for a months. It was great doing them until about the 4th set... -
[quote name='BartMan' timestamp='1356209246' post='333872']I might do them on my 'off' day. Have been banned from legs for the next 4 week ramp, so this might have to sneak in... I'll give my trainer a txt, certainly very fat bruning / cardio...!![/quote]<br />
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Going to skip the squats part of it then?
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[quote name='Red Beard' timestamp='1356224103' post='333916']Is this the order?<br />
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Clean, Front squat, Push Press, back squat, Push Press?<br />
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7 reps or 5 per set? I'm going to give it a nudge tomorrow.[/quote]<br />
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Looks right to me, but I'm a novice. And its seven according to what I'm reading. -
Looking forward to giving this a crack. Might have to start nice and light, though.<br />
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Have you guys been doing other exercises before or after? Do you feel you still have enough gas in the tank to do your other exercises properly after doing the bear? -
[quote name='junior' timestamp='1356232683' post='333938']<br />
Looking forward to giving this a crack. Might have to start nice and light, though.<br />
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Have you guys been doing other exercises before or after? Do you feel you still have enough gas in the tank to do your other exercises properly after doing the bear?<br />
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I would be tempted to do some chins before or after. Twice as much pressing in the Bear as pulling. -
[quote name='junior' timestamp='1356237180' post='333946']Yeah I was thinking maybe throwing some chest and back in afterwards would make for a great workout hitting pretty much every muscle in the body.[/quote]<br />
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I used to do a heavy* cleans workout first and then tackle the Bear. <br />
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This of course is after some bodyweight warmup sets of squats and push-ups. <br />
<br />- heavy by my standards about 40-50% heavier than what I would do the bear.
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I fought the Bear..... And the Bear won!<br />
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Did 5 sets after a thorough warm up. Only used 50 kgs and started every rep from the hang clean position.<br />
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Have to be ultra careful with behind the neck pressing. I've got a history of disc niggles, antisocial AC joints and troublesome rotator cuffs. Oh the joys of scrummaging!!!<br />
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Anyway the Bear provided the perfect pre Xmas blowout!!! Sweating like a you know what during and after.<br />
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Knocked out some TRX rows and chins to finish.
