Complex Workout Conditioning Half 1

Complex Barbell Conditioning Workout(Developed by Alwyn Cosgrove & Edited a little by me)
Barbell + Plates = 70lbs
5'7-5'8 138-144lbs (Unfortunately not blessed with Arnold like genes -_-)

**I am not an amateur, pro boxer (i can only dream heh) and I showed a lot of bad habits in the video during the boxing parts. Keep in mind I have no formal boxing training and I learned from watching boxing videos; Fights, Interviews, Title tutorials and such. I am aware of form and mine wasn't great but this is just for conditioning and not for technique. Also this is my 4th week back from no condition or training for months. And finally, I know my form wasn't the greatest during the complexes and I do know perfect form for each exercise but again I am still out of decent condition. Thanks** Feel free to leave a comment on what you think.

First Day, Last Week of 4 Week Routine
First Week 4x5
Second Week 5x5
Third Week 5x6
Fourth Week 6x6
My way of resting = 1 Minute Mainly Power Punches

There are 4 Different Routines
Do all 4 according to sets and reps within 7 days and then move to the next range of sets and reps for the next week.

Complex A: 6 Sets 6 Reps
Bent Over Row
Hang Clean
Front Squat Push Press
Jump Squat
Good Mornings

1 Minute(resting if you want to call it that) Power Punching

Here is a link to the article that I got the routine from. Toward the bottom where it says "The Workout"

http://www.t-nation.com/article/bodybuilding/complexes_for_fat_loss

Try it out :) Record it and post it along with your stats.

Category:

Sports

Tags:

• boxing
• mma
• muay
• thai
• conditioning
• complexes
• complex
• workout
• barbell
• alwyn
• cosgrove
• randy
• couture
• David
• Loiseau
• exercise
• fat
• loss
• stamina
• training

[knewok]

dude calm the fuck down control yourself while lifting your going to hurt yourself or someone else, or your car.. you almost fell over at one point.. any professional trainer would laugh at the crazy way you lift.. the goal is explosive not "as fast as possible" like you say..

[freetemplatesforall]

yeah this was a while ago and i wasnt gonna fall over or nothing i was in control even when i kind fell back. if any has dont squats before you know all the weight in in your heels so i had to take a step back to get back in balance. im as intense as this old vid but im a lot more stable. i was not in a compromised position at any point during this. i know my limits and am well aware of my body to know when im going to hurt myself but thanks again for the comment.

[LilShaggy82]

@knewok lol I was going to say the same thing ^^ but i like the enthusiasm. Not to many people will get up off their asses and do this let alone get lucky enough to not end up hurting themselves. I can see a slipped disc in your near future.

[freetemplatesforall]

@LilShaggy82 if i decide to include ego into my workouts then sure id hurt myself but i use relatively light weight and this video was shot over a year ago. i lost balance because i keep the weight in my heals and i just happened to put too much weight backwards as i went up. only way i would hurt myself is if i really tried to. i always stay aware of where my body is in space to avoid injury. got new workouts on my active channel if your curious to check it out. JoeGotchahnF thx for comment

[bgrunner]

The form is atrocious.

[freetemplatesforall]

dont gotta tell me when ive already put that it was terrible in the video. Go ahead and make a vid with my exact terrible form and follow me move for move then to put me in my place.

[knewok]

i believe you. i just think this is a lil bit crazy.. i lift fast and hard too but not like that.. and every once and awhile you have to work on your negatives.. youll get major strength from them trust me

[RoadkillRun]

forget the form, im worried about how close you are to the car there :S

[paknguns]

good mornings should be done slow and a slight bend of the knee

[lpflyer88]

GMs are similiar in that they are a squat/deadlift assistance exercise.  they target the posterior chain just like a deadlift, but change the load slightly.