5 JAN: complexes before strength - 2 thumbs up

WOW! I did a barbell complex before lifting. Freaking awesome. Got my heart rate up, my body loose, and just the tiniest bit of fatigue in my traps before the normal strength work. I ended up using just the bar, as I want to slowly adapt to the load and not sacrifice weight on my straight sets.


  1. Barbell complex:
    a. bent row: 45 x 8, 8, 8
    b. hang snatch: 45 x 8, 8, 8
    c. thruster: 45 x 8, 8, 8
    d. overhead squat: 45 x 8, 8, 8
    e. drop lunge: 45 x 8, 8, 8

  2. chin-up ladders: 5 x 1-2-3 (30 reps total)

  3. bench press: 175 x 10, 10, 10

  4. squat: 245 x 10, 10, 10 (almost ate it on last rep of last set. back will pay the price next week)

  5. EZ-bar preacher curl: 75 x 12, 8

  6. leg raise off bench + toes to sky: 15, 15 (like doing top half of dragon fly)

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