1 round equals 7 sets of the following sequence:
Power Clean
Front Squat
Pushpress
Backsquat
Pushpress
Like The Barbell Complex you may not set down the bar until all 7 sets are finished
Do a minimum of 5 rounds increasing the load with each consecutive round; Rest as needed between rounds
Click below for demo
http://paperstreetgymnasiumvideos.blogspot.com/2009/02/blog-post.html
Post # of rounds, approximate time, and loads to comments
completed at 65, 85, 95, amd 115
ReplyDeletewith 3-4 minutes rest between rounds. Completed 5 of 7 @ 135 with 5-6 minutes rest. Less than 30 minutes total time.
Then:
9 x weighted pullups @ 20lbs
Then:
1-10 team burpee pullup ladder with 7 players, 55 total.
Then:
As many reps as possible of burpee pullups in 1:30 = 20
AFG and SMC - Sets of 65, 75, 85, 95, 105...and partial 115
ReplyDeleteRest time was only amount between other work set, probably 2-3 min.
Good workout, could have gone maybe 10 lbs heavier thru 5 sets, but 6th set finished my shoulders and wrists
Finished with burpee pull-up ladder 1-10
Under 30 min for "the bear"
Under 30 for pull-up ladder
Girlfriend was impressed by shoolder definition and extra energy I had after workout.
i wouldhave posted a comment yesterday but i couldnt move great workout. completed 45,65,75,85,and 95 then 10 rounds of burpee pullup ladder
ReplyDelete