I first saw it at Gym Jones and it's used quite often at Mountain Athlete. Javorek gets credit for the invention though.
Barbell Complex: Deadlift x 6 + Bent Over Row x 6 + Hang Power Clean x 6 + Front Squat x 6 + Pushpress x 6 + Backsquat x 6 + Pushup x 6
The above is to be done in sequence without setting down the bar.
We've done a workout at The Shop where you start at 45lbs and add 10lbs each complex with a goal of completing as many complexes in 30 minutes. Generally most of us get thru 125 or 135 in that time domain.
It's also a great way to warm up before a wod or any oly lifting.
Definetly no rivalry between The Shop and Paper Street. I'd say more of a partnership than anything.
A few of us here just miss doing a wod and feeling pretty good about the time, until Bruce posts a WAY faster result and crushes all egos with a few keystrokes. But that's OK, DelaneyD has filled that role quite well ;-)
4 comments:
What is the barbell complex?
I first saw it at Gym Jones and it's used quite often at Mountain Athlete. Javorek gets credit for the invention though.
Barbell Complex:
Deadlift x 6 +
Bent Over Row x 6 +
Hang Power Clean x 6 +
Front Squat x 6 +
Pushpress x 6 +
Backsquat x 6 +
Pushup x 6
The above is to be done in sequence without setting down the bar.
We've done a workout at The Shop where you start at 45lbs and add 10lbs each complex with a goal of completing as many complexes in 30 minutes. Generally most of us get thru 125 or 135 in that time domain.
It's also a great way to warm up before a wod or any oly lifting.
Definetly no rivalry between The Shop and Paper Street. I'd say more of a partnership than anything.
A few of us here just miss doing a wod and feeling pretty good about the time, until Bruce posts a WAY faster result and crushes all egos with a few keystrokes. But that's OK, DelaneyD has filled that role quite well ;-)
Barbell Complex:
95#, 115#, 135#
Push Jerk:
155, 185, 190, 205, 225(3)
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