Workout: Barbell Complex

Warm-up: Dynamic ROM

Complex

6 x Deadlift

6 x Hang Clean

6 x Front Sq

6 x Push-Press

6 x Back Sq

6 x Good Mornings

6 x Row

6 x Push-ups

5 sets (1-2 sets with 95#/ 3-4 sets with 105#/ 5 set with 115#)

*Quick and effective workout, this is a classic Alwyn Crosgrove workout. 

Oct 29, 2009

Workout: Circuit

Do one set of each drill, and then move to another. Climb the ladder with each circuit.

1 weighted tactical pull-up

1 military press

1 double snatch

1 front squat

2 weighted tactical pull-up

2 military press

2 double snatch

2 front squat

3 weighted tactical pull-up

3 military press

3 double snatch

3 front squat

4 weighted tactical pull-up

4 military press

4 double snatch

4 front squat

* Rest 1-2 min completed 3 rounds.