Jump Squat 6 reps Squat 6 reps Squat and hold for 10 seconds 6 reps Military Press 6 reps Push Press 6 reps Squat & Press 6 reps 6 sets 45 sec. rest between sets
I’m sure exeryone recognizes this as the devastating “Complex D” from this article: http://www.alwyncosgrove.com/complexes.html.
I made a slight adjustment today using dumbells instead of a barbell. When I have tried this complex previously with a bar my shoulders cramped up big time. If you notice every exercise here has your shoulders either stretched or flexed. Doing it with the dumbells worked very well. I used 35 lb. bells for sets 1-3, 30 lb. for set 4, and 25 lb. for set 5-6. This is, quite simply a great complex. Three kinds of squats followed by three kinds of shoulder press, the last two also involving some sort of squat action. It really adds up. Very nice.
Clean & Jerk 12 reps 65lbs. Lat Pulldown 20 reps 60 lbs. 2 sets 1 minute rest between sets
The C&Js are always great, even at a light weight. Finishing up with the 20 pulldowns is a great topper.
Ab Wheel 10 reps 2 sets 1 minute rest between sets
Mitchell Rothbardt http://www.mitchrothbardttraining.com/ (coming soon)
P.S. Please vote in the latest poll.