FLOW MMA Barbell Complex Workout - "Crossfit Bear 2.0"
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Uploaded by ericwongmma on Feb 2, 2011
http://www.FreeMMAeBook.com
If you're a fighter or you just train MMA for fun, make sure you get my 46 page NEVER GAS ebook at the link above.
It outlines the 5 critical mistakes most fighters make in the MMA strength and conditioning workouts...
Now on to this video...
This complex is great because one exercise flows naturally into the next and there are no serious limiting exercises.
A problem with many barbell complexes is that one of the exercises requires a weight that's a lot lighter than others, such as barbell curls when in a complex that has back squats.
This makes the back squat virtually useless.
But in this complex, you can use a significant amount of weight that each exercise produces a training effect.
Perform 4-8 reps of each exercise, which makes up 1 set. Perform 3-5 sets, resting 2-3 minutes between sets.
Here's the list of exercises:
1) Power clean
2) Front squat
3) Push press
4) Reverse lunge
5) Back squat to overhead press
6) Stiff-leg deadlift, pause at bottom
7) Bent-over row
8) Complete the SLD
9) REPEAT for 4-8 total reps!
Give it a shot and let me know what you think and if there's anything else you'd like to see, hit me up in the Comments section.
- Eric
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Deltron, got it..
cjjeep5 4 months ago
who's the music by? Sounds a little like Gorillas..
nice workout too
cjjeep5 4 months ago
this is freakin insane!!!! I will be doing this in the gym asap!!! Nice one man!!!
FitFury 5 months ago
this exercise is fuckin stupid
loxspliff1 6 months ago
damn!... I got to practice that one, that is sick..! thanks Eric.
miguelstingray 7 months ago
To much flow slow it down, most those exercises people don't know.
mojonm 9 months ago
im going to try this one today. I do the bear one its a easy cardio exercise
yopeeps023 11 months ago
i think its good but id preffer splitting half the training and adding more reps like 6-8 in each
buster999121 11 months ago
Love the Crossfit Bear 1 for its simplicity. This is a great addition to add a little more muscle groups. Def going to add this to my routine
chopperjones1 1 year ago
more!!!!!!!
blowsomemetal666 1 year ago