Warm up Drills
I. Row 2:00
II. 5:00 AMRAP of
8 x KB Swings
10 x Pistols (5L/5R)
15 x Abmat Sit-ups (butterfly)
III. Mobility

Impact/Focus: Barbell Complex
Work up to the heaviest possible Barbell Complex below, where 15 total repetitions = a successful lift.

3 Sets of
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Rack Jerk

Notes: Weight cannot increase unless 3 sets of the 5 movements are completed ‘Unbroken’.

Post loads to comments.

”Pushing Diabolic”
21-15-9 reps/kcal for time
Row (kcal)
Push Press (135/95lbs)
Ring Dips
Box Jumps (24/20)

Post times to comments.

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4 Responses to 01.02.2013

  1. Dutch says:

    Bear Complex 155 x 3
    Pushing Diabolic 17:59 (115#)

  2. Kerri says:

    Bear complex: 105×3

    Pushing diabolic: 18:44 w/ 85# and red band static dips

  3. Beiber says:

    Bear complex: 145×3
    Pushing diabolic: 16:46 (115#)

  4. Peter says:

    “Bear Complex”:105 x 3
    “Pushing Diabolic”: 17:32 w/95#

    Happy New Year everyone!

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