The barbell complex talk over on the KB/DB thread reminded me of something over at Brutal Training (www.brutaltraining.com)
I like a hell of a lot of the items over there. I think some of it is toss. One writer I have the utmost respect for though is Andrew Read. Quite an angry man.
Anyway, Andrew's Power Circuit in the Joy & Fierceness section smashed me.
Ignoring the tedious warm up with a swiss ball (I've not tooling around with something that takes longer than one of Josh Hollis' clients doing '300' - just warm up the way you always do) here we go:
The Bear Complex
Thruster with bar behind neck
The Iron Cross is a squat exercise. Hold dbs out to your sides like a crucifix, as you squat bring your arms out to the front of your body.
The Bear is a power clean, front thruster, back thruster, back to deck complex.
For the lunges hold dbs down at your sides and aim to get air as you switch legs. I hate these. In fact I hate most of this.
Everything is done for 8 reps except the push ups which are as many reps as possible. Rest for 60 seconds between circuits. Andrew suggests the fitter you are then make the rest more active, 60 seconds of skipping or for total studs 60 seconds of burpees. Repeat for 6 whole circuits.
Weight wise I used 6.5kg dbs for the Iron Cross and the lunges, a 16.5kg db for the swings and a 30kg BB for the rest. And I utterly sucked. 2 circuits is all I could manage and I was crushed. Slinging in a complex like the Bear at exercise 3 (in fact including it at all) is the act of an utter
Read would suggest using the same weight for a few weeks and then building up to something like this on the bar:
Circuit 1 - 30kg Circuit 2 - 35kg Circuit 3 - 40kg Circuit 4 - 40kg Circuit 5 - 35kg Circuit 6 - 30kg
If you want to read up for yourself it was Joy & Fierceness No. 5. The website is Flash driven and not the friendliest.
I must get around to revisiting this...