The Bear Complex Challenge is today!
Join us for this awesome and fun challenge! The Bear Complex is:
Seven sets of:
Then rest for up to three minutes, and then repeat for a total of five rounds. Try to increase the load each round.
The object is to perform a seven set round with the heaviest bar that you can handle without releasing the bar and without resting the bar on the floor. The bar must touch the floor in between sets, but cannot rest for longer than one second.
To participate in the Challenge the athlete must show up today at 9:00 am and submit a $20 participation fee. Two-thirds of the fees collected will constitute the Prize for the Challenge. Half of the Prize will be awarded to the winner of Day One and the other half will be awarded to the winner of Day Two.
On Day One the athlete must perform the Bear Complex while observed by a Judge.
After the athlete completes the workout, the athlete’s heaviest load successfully completed will be recorded. At the end of Day One, the athlete with the highest bar weight to body weight ratio wins the first half of the Prize.
The formula for determining the ratio is: Weight on Bar/Athlete’s body weight
Day Two will be approximately five weeks later. On this day the athlete will perform the Bear Complex again, and the heaviest load successfully completed will be recorded. The athlete who accomplishes the best rate of improvement since Day One wins the second half of the Prize.
The formula for determining rate of improvement is: (Weight on Day Two – Weight on Day One)/Weight on Day One
The Movement Standards
Power Clean: Bar starts on the floor, is cleaned off the floor and ends in the front rack position.
Front Squat: With the bar in the front rack position, the athlete squats below parallel with the hip crease below the knees, then stands with full knee and hip extension.
Push-press: The bar starts in the front rack position (or across the back and shoulders if coming off a Back Squat) and ends in the overhead position with the arms fully extended. The arms, elbows, hips, knees and legs are all fully extended and in line with the athlete’s midline.
Back Squat: With the bar resting on the back and shoulders, the athlete squats below parallel with the hip crease below the knees, then stands with full knee and hip extension.
The Bear Complex can be executed, in the alternative, by performing a Squat Clean, then a Thruster, then a Back Squat and then another Thruster (from the behind the neck) so long as all the movement standards above are met. The Push-press can also be substituted with a Push-jerk or Split-jerk so long as the feet and legs are brought back in line with the athlete’s midline. The Shoulder press can also be performed instead of the Push-press.
If a no-rep occurs during a seven set round, the athlete can do the rep over until the rep is deemed acceptable. If the bar is dropped or released from the hands during a seven set round, the round is over and is considered unsuccessful. If the bar rests on the floor for more than one second, the round is over and is considered unsuccessful.