Sunday – 7/25/10

“Bear Complex” - 5×7
Power Clean
Front Squat
Push Press (Front)
Back Squat
Push Press (Behind)
**This sequence of exercises is equal to 1 rep. You must perform 7 reps or sequences of the 5 movements before dropping the bar.  The bar can rest on the shoulders or in the hang but not on the ground until the 7 reps are completed [...]

Posted by Mike McKenna on 07.24.2010 at 5:39 pm// Tagged: Bear Complex

Friday – 4/2/10

“Bear Complex” – 5×7
Power Clean
Front Squat
Push Press (Front)
Back Squat
Push Press (Behind)
**This sequence of exercises is equal to 1 rep. You must perform 7 reps or sequences of the 5 exercises before dropping the bar.  The bar can rest on the shoulders or in the hang but not on the ground until the 7 reps are [...]

Posted by Mike McKenna on 04.01.2010 at 8:47 pm// Tagged: Bear Complex


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  • World Class Fitness in 100 Words

    -Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
    -Keep intake to levels that will support exercise but not body fat.
    -Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
    -Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.
    -Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
    ~Greg Glassman

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