This is called the Bear workout. It essentially is a 5 in 1, clean to front squat to push press to back squat to push press. I learned about it from 2 D on BB.com and it is absolutely ridiculous. Since it was my first time, I was doing multiple things wrong but I hope to correct it in the future. Here are some suggestions he gave me.
Good looking stuff YanYan, it's supposed to be a little more explosive & fast paced though, it's designed to get the HR up along w/the compound movements. You're not supposed to deload as you would a conventional dead lift though, as soon as the plates touch the ground, do an explosive clean as quick as quick as possible. It's supposed to be one non-stop movement if you will, but honestly considering you didn't have direct coaching you did so much better than the average person ever would. Also that said the OH presses can double as push presses to develop explosiveness and also raise the HR a little more. Other than that it look good, just quicken the pace and you should be good.
If you are interested in reading more about it, here is a good link.
There is no one simple exercise that gives you a complete full-body workout. But there is one complex exercise that can. Strength coach John Davies, author of Renegade Training for Football, calls this "The Bear," and it is. It's not for novices--and even experienced lifters may want to go through the moves with just a bar at first. If you can handle it, you'll boost your strength, size, and explosive power. It involves five moves using the same weight. Simple, really.
• Hold the barbell in front of your thighs with an overhand, shoulder-width grip, your knees slightly bent, your upper body bent forward at about 45 degrees, and your back straight.
• Dip your knees, shrug your shoulders, and, rising up on your toes, explosively pull the bar to chest level and "catch" it on your front shoulders by dropping under it into a partial squat, as you turn your elbows underneath the bar so your palms face up. Your upper arms should be parallel to the floor when the bar lands on your shoulders.
• Lower your body into a full front squat--or at least until your thighs are parallel to the floor--by pushing your hips back and bending your knees as much as possible. Keep your back slightly arched in its natural alignment.
• In one move, drive your feet into the floor and straighten your knees as you press the barbell over your head until your elbows lock.
• Pause, then lower the barbell behind your head and rest it on your upper back as you would when performing a squat.
• Lower your body into a full back squat--like the front squat, except for the position of the barbell.
• In one move, drive your feet into the floor and straighten your knees as you press the barbell over your head until your elbows lock. Pause, then return the barbell to the starting position. That's one repetition.
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July 7th, 2009 - 19:26
ditto on the making it a little more explosive. linking them together is the way to go. you’ll be out of breath in no time.
it’s funny how the OH presses magically turned into push presses at the end once you started getting smoked. haha
great job yanyan!
July 7th, 2009 - 19:53
Haha I know! Next time I need to start with push presses.
Arn’t you here for a few days over the summer?
December 11th, 2011 - 23:36
Inspiring information on improving my athletic performance!