The Bear Program
daily program
by Papilloud Grégoire
The Bear program is a training program on 9-week cycles with 5 training days per week based on the CrossFit® programming structure.
Targets of this daily program :
- improve your gymnastics
- improve your weightlifting technique
- improve your cardiovascular capacity
- increase full body strength
- work on your versatility with varied movements
Preview : 04/07/2022
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
EMOM 12' (40’’ ON / 20’’ OFF) :
M1 : Cal Row
M2 : Barbell Good Mornings
M3 : Jump Rope
M4 : Barbell Bent Over Rows
=> empty barbell = 20/15kg
12'
3. Skill
Deadlift
In a 10’ clock :
- Find 2RM Deadlifts
=> 2RM of the day at 8/9 RPE
=> max 4/5 attempts with 2’ rest between set
THEN E2MOM 10’ (5 rounds) :
- 2 Deadlifts (80/85% 2RM)
20'
4. Strength
Shoulders
EMOM 12’ :
M1 : 12 Alt. Kettlebell Strict Presses
M2 : 30’’ Handstand Hold
12'
5. Workout
Opus
For Time :
- 1k Row
- 150 Double Unders
- 2k BikeErg
- 150 Double Unders
- 1k SkiErg
=> benchmark workout 1 for this cycle
=> timecap 16’
=> retest the 24.08.2022
16'
