Barbell Complex

http://leanandmeanblueprint.com

10 Rounds -- Try To Go Up In Weight Each Round Until You Can't Go Any Heavier....

1A) Barbell Complex:

a) Deadlift x 3

b) Back Squat x 2

c) Push Jerk / Press x 1

The beauty of the complex is the fact that YOU are responsible for getting the barbell into position for the squats and the press. Adjust your weight accordingly. More than likely you'll have to go with your 2-3RM push press weight or lower.

I first went with 205 for 3 rounds then started bumping it up. My presses felt great but I started to fatigue. I pushed through it and finished with 255. Not bad....

To get your overall score, you'll take the TOTAL weight added up through all 10 rounds then divide that by YOUR bodyweight...

Post up your results in the comments!

Category:

Entertainment

Tags:

• Barbell Complex
• Thursday throwdown

[alishkov1991]

oh yeah forgot to mention it toke me 25 minutes to complete the workout, is it ok?

[getitdonefitness]

@alishkov1991 yeah man. just keep working and getting better! Now you have a baseline score to work from.

[alishkov1991]

body-weight 105 kg bf%= 17%

weight added from 95 kg to 127.5 kg in 10 rounds

overall score 0.2857

its been like hell, i think i will be sore tomorrow

and by the way if you have some nutrition tips for cuting fat, i will be happy to get them

[getitdonefitness]

@alishkov1991 best way to cut bodyfat - eat LEAN and CLEAN - I go strict paleo usually 6 days out of the week and have a nice little cheat day 1 x a week. Download a free resource here - leanandmeanblueprint . com / paleoripped .html

[31henderson]

Great workout! Would this be the only workout you did all day or do you add other things off camera? 15 min workout just doesn't seem like enough....Thanks!

[getitdonefitness]

@31henderson yes - this is after some explosive training (plyos, jumps) as well as some HEAVY training. this was more of a finisher

[ihatelols]

Really nice workout , gotto try this after 14 weeks !!!!!

[BaneTrogdor]

WOW awesome !!!

[BrandonAHawk]

Daaaamn you are a B-E-A-S-T Travis, you the man !!

[N28Freestyle]

Travis man, typically when you do a barbell complex do you do anything before or after it?