|07-18-2006, 10:50 AM||#2|
I often do clean grip power snatch to close grip overhead squat to behind the neck thruster(aka cheerleader) with 95 lbs to warm up. I might do several sets of 3 snatches, 3 ohs's, 6 cheerleaders to warm up and then move on to the heavier lifting or metcon workout.
I also do lots of dumbbell complexes in my conditioning workouts.
Turkish get up to squat clean to thruster to one arm snatch, alternating arms, is a good one
two dumbbell deck squat to thruster to two dumbbell swing is a good one
A deck squat starts with you lying on the ground, then you kick up into the bottom of a squat.
I usually combine the dumbbell complexes with biking, running, or skipping rope for 15-25 minutes of intense metcon.
|07-18-2006, 11:01 AM||#3|
I've used this a few months ago:
Front Squat 100x6
Push Press 100x6
Good Morning 100x6
Back Squat 100x6
Jump Shrug 100x6
Rest 1 minute, repeat for X number of rounds.
|07-19-2006, 07:42 PM||#4|
I'm a big fan of the bear complex:
Clean + Push Press + Back Squat + Behind the neck Push Press
A friend and i came up with one we call "The moose". It's a brutal barbell snatch complex used as a supplement since he couldn't do any cleaning due to a bad wrist:
Snatch+Lunge Right+Lunge Left+Behind the neck press
I like to do these with a 10 down to 1 protocol for time. Or pick a fixed number like 50-100 and just get after it. Complexes with kettlebells and dumbells can be equally as masochistic, if not more.
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