Workout: BB Complex

Warm-up: 5 min Row

Then:

5 Reps of each, continuously move from movement to movement without rest, rest 60 sec after completing each round. Complete 4 rounds @ 95#.

Power Snatch

Overhead Squat

Back Squat

Good Mornings

Push Jerk

Row

Then:

TGU 24kg x 3

Swings 24kg x 20 (3 sets w/ 30 sec break)

*Quick and effective workout, yesterday I had about 10 clients and I needed to squiz in a workout. The first complex took about 12 min but I was wiped out. I got this complex from Dan John's book "NEVER LET GO". It was meant to be a warm-up, I hope he was joking when he wrote that. Then did some get-up and swings. The BB complex revealed a lot of weaknesses, beside the fact that I haven't done any Olift in a while, snatching with 95# wasn't too bad; but the overhead squats were hard, need to work on my shoulder and T-spine mobility.