"The Barbell Complex Challenge"
Starting with just the bar execute the barbell complex and then add 10lbs/5lbs each consecutive round until you break.
The last weight completed unbroken is your "Score".
Unbroken means no resting with bar on ground and no taking hands off bar before pushups.
30 minute time limit.
The Barbell Complex
6 Deadlift +
6 Bent Over Row +
6 Hang Power Clean +
6 Front Squat +
6 Pushpress +
6 Backsquat +
6 Pushups
One of the great workouts to work on movements when fatigued. It has been a long time since I have done this in the original Mark Twight (Gym Jones) style. I am sure of three things since 2009: my strength has gone up, my endurance (or will) has increased and my form has gotten vastly better. While I don't think that overall strength is much of a guage in this workout for me, the other 2 were definately noticed. 45,55,65,75,85 were all "easy". I went steady and only rested to change the weight. After that, I tried to rest enough between weight changes to be able to go fast and smooth through the complex. 95 and 105 were maneagable, but at the end of 105 I still had 10 minutes left and could tell it was going to be a fight. 115 was done in about 3 min, forearms starting to get pumped. Hook grip implemented after nearly losing the bar on the rows. Did front squats with relative ease and push press was brutal. 125 was the goal to complete before I started today, and with a little over 5 min remaining I had plenty of time. rows and HPC shredded my forearms. Just holding the bar in the rack position to get the front squats was miserable. controlled my breathing was able to do the FS with little to no rest, but the push press were a bit more of a setback. Did all singles and fought every one of them. Finally got to back squat and felt relieved to see the light at the end of the tunnel. finished pushups with just under 2 mins left and after adding weight I had just about a minute to try 135. On my first HPC I failed to get the bar up and dropped it. Did 3 more deadlift before time ran out. Happy with the PR. Still chasing 135.
ReplyDelete45,55,65,75,85,95,105,115,125,135(x)
-trickle