Wednesday 11/15/17

Wednesday 11/15/17

Read – How Barbell Complexes Allow You To Achieve The Benefits of Cardio Without Having To Do Cardio from brobible.com

Pretty damn simple. Just not easy.

Cardio is the major reason to do complexes. It’s an excellent way to prepare athletes for in season needs, help the average bro with general cardiovascular capacity, build strength, proficiency with complex movements, and burn calories.

For most bro’s who lift, going into the cardio section of the gym is outright torture. Complexes mask the feeling of cardio thanks to the weight lifting aspect, and are a hell of a lot more stimulating than watching The View on your treadmill TV.

If you’ve never gone through a proper complex workout, consider yourself lucky. Wanting to die, seeing black spots, questioning your testicular fortitude, and wanting to stop after 2 rounds are all familiar feelings. Complexes are soul sucking workouts that will leave you winded. In a sadistically awesome way.

Gobble Jog – The Team is growing! Remember, whether you’re a Gobble Jog junkie or this is your first year, feel free to join the MVMNT Gym team during registration. We’ll pick up your race packets and deliver them to gym Wednesday evening. The sooner you register for the race the better. Racers: Feel free to park at the gym if you’re driving to the Square.

Not really into running with 1000’s of people?? (Ditto) Come endure a grueling MVMNT Gym tradition at 9 am for the only workout of the day.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups
20 Alternating Birddogs (hold each rep for one second)

Strength
20 Minutes total

Levels 2-4
6 Minutes:
Warmup your bench press: 5 reps each – empty bar, 35%, 45%, 55%
45-60 Samson stretch on each side

at 6:00 on the clock,
12 minutes E3MOM (4 sets – 6:00, 9:00, 12:00, 15:00)

10 Bench Press at 65%
30 Crab Kicks

Levels 0/1

3x
12 Floor Press
24 Crab Kicks
12 Hanging Leg Raise/Knee Tuck (hold each rep for 2 seconds at the top)

3x
15 Dips
15 Ring Rows
40 yd Bear Crawl

Conditioning

“Pollywog”

15 Minutes AMRAP

Levels 3/4

Barbell Complex
Alternate with a partner; perform one rep of each movement, switch after the Jerk.
Add 5# after each round; stop adding once you know you won’t be able to complete the complex unbroken or at all.

Clean Pull (from the floor)
Power Clean (from the floor)
Hang Squat Clean (from the knees)
Front Squat
Thruster
Jerk (any style)

L4 – starting weight 95/65
L3 – starting weight 75/55

If at any point you have to break up the complex (because you’re too fatigued or the weight is too heavy), you and your partner owe a 10 burpee penalty before continuing.
Please note that the Front Squat and the Thruster are two separate exercises, so you will squat three times each round (including the Hang Squat CLean); likewise the Jerk is not part of the Thruster, you must take the bar overhead twice each round.

Level 2

Double Kettlebell Complex
Alternate with a partner; perform one rep of each movement, switch after the Press.

Swing
Clean
Squat
Thruster
Push Press

If at any point you have to break up the complex (because you’re too fatigued or the weight is too heavy), you and your partner owe a 10 burpee penalty before continuing.

Levels 0/1

Single Kettlebell Complex
Alternate with a partner; perform the entire sequence on one side, then do the other side, then switch with your partner.

Swing
Clean
Squat
Thruster
Push Press

If at any point you have to break up the complex (because you’re too fatigued or the weight is too heavy), you and your partner owe a 10 burpee penalty before continuing.