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Old 03-02-2006, 11:06 AM   #1
Joe Marsh
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Good morning all. I've been kicking around a WOD in my head and would like to get some feed back.

Hang Snatch
Deadlift
Hang Clean
Back Squat
Split Jerk
Bench

6 reps on these 6 exercises for 6 rounds.

Haven't figured out the weights to use. Any and all ideas and critiques are welcome and appreciated.

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focused, driven, certain..........
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Old 03-02-2006, 11:13 AM   #2
Anthony Bainbridge
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I've done complexes (8 exercises, 6 reps, 1-3 rounds) with a 95lbs bar. The goal is to not let go of the bar - even when transitioning to the next exercise. Not much fun for the grip.

I'd say a good weight to use for your workout would be 25-50% of body weight.
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Old 03-02-2006, 11:25 AM   #3
Joe Marsh
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thanks for the weight suggestion anthony. In your opinion, is there a problem using such big lifts neurologically?
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Old 03-02-2006, 11:49 AM   #4
Anthony Bainbridge
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I think it will be a brutal workout. Not something I would do very often, but I don't see anything wrong with it. Think about real life situations that involve extremely intense physical and mental stress for prolonged durations. Not something you want to do often, but the point is that it happens.

Just for fun, I compared your workout to "Linda" for a 180lbs lifter.

Linda = 165 total reps and 32,175lbs moved.
Beast = 216 total reps and 19,440lbs moved.

Numbers might be off, just did them quickly.

My advice ... give it a shot and let everyone know how it was!! :biggrin:
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Old 03-02-2006, 12:36 PM   #5
Jim Russo
 
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6-6-6???

you da devil!
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Old 03-02-2006, 03:45 PM   #6
Joe Marsh
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Anthony, I'm sure your numbers are right. Linda counts down from 10, right? Not sure I could (want to) try that on this!!! Maybe I'll give it a shot tonight. Keep ya posted!
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Old 03-02-2006, 03:49 PM   #7
Anthony Bainbridge
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No no ... I didn't mean do "beast" with the same format as "Linda" ... that would a bad idea!!
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Old 03-02-2006, 04:13 PM   #8
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I concure!!! 6 all around!
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Old 03-02-2006, 09:37 PM   #9
Garrett Smith
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Or you could just do the "Bear" from http://www.renegadetraining.com/arti...d_science.html:

One of the most well known complexes used within Renegade Training has been affectionately titled “The Bear.” The Bear is a broad based complex that works in the following order (a) Power Clean-hang position (b) Front Squat (c) Push Press (d) Back Squat and (e) Push Press for yes, one single repetition.

I do like a lot of Davies' complexes and work them into mine and my clients' programs.
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