Workout : Dumbbell Complex (The Bear)

He told me how to do it wrong last time.

This is *really* how you do The Bear :)

First, the easy version.

I used 15lb dumbbells

5 sets of this:

hang clean :

squat
push press
squat
push press

Repeat five times without putting the weights down at all.

So, you'll do 25 hang cleans, 50 squats, 50 push presses.

And you will feel much tiredness, and probably lay on the floor after you stretch it out afterwards.  (Coach T says stretching is all in the mind, and useless - but my poor body says if i don't stretch, i just hurt nonstop all the time!)

Coach T's version of The Bear

He used a barbell with 135 lbs

5 sets of

hang clean
front squat
military press
back squat
military press

Repeat five times without putting the weights down at all.

Workout music supplied by the Songza app on the ipad :) hooked up to computer speakers we stole from the kids' computer...

Workout : Inspiration!

While we are still working out in our home gym, while the Olympics are on, we're finding inspiration watching people doing some of the same lifts we are doing.

Instead of only lifting the bar, these women can really lift! (And of course, the men are pretty good, too!)

Coach T recommends vegging out and watching - he thinks that by watching superior form and technique, we internalize better ways of lifting, and hopefully we can incorporate some of what we *see* into what we *do*.

Baby Octavia approves, as well!

Workout : Complex Bears!

"It's a complex, not complex" he said.

We were up a little earlier this  morning, and i looked at him blankly.

"It's called a bear.  Here's how you do it."

Picking up two dumbbells, he did five squats in a row.
The dumbbells just hung from his hands.

Then, he cleaned them from his waist to his shoulders, five times in a row, bouncing lightly on his feet.

Then, push pressed from his shoulders to up in the air.  Bending his knees and pushing up with the strength from his legs.  Five times.

"Do that.  Five sets."

"I can do that!"  I said.  And i did.

Then i rowed 500 m on the rowing machine, and logged my workout on fitocracy.com (where i am mamazee!)

All you need for this workout is a pair of dumbbells - i used 15 lb ones - and if you don't have a rower,  just go for a run around your block :)