Day 74 January 5th

Warm-up:
Bar complex day is here again...everyone enjoyed this last time. Warm up thoroughly…
■2 min run
■3 min skip
■4 min active warm up: hips and shoulders, full ROM, prepare for ALL phases of the complex
■Rollers, bands, stretch as necessary
Prep:
■Light reps of deadlift, hang clean, push press, front squat. Concentrate on the transition between the 4 lifts. Ask for help if you need it.
■Get a trustworthy spotter who will help and encourage you.

The 9 Minute Bar Complex
Max weight: 135. Min weight: 35. Any increment between is fair game. Complete as many rounds of the following as possible in 9 minutes:
■5 deadlift
■5 hang clean
■3 push press
■3 front squat
**NOTE: You may NOT put the bar down except the touch for the deadlifts. If you put the bar down, you must “pay” 5 burpees to pick it back up again.
***NOTE #2: My advice is to do this with a partner and split the workout into EITHER 3 sets of 3 minutes or 2 sets of 4:30. Partners: your job is to SPOT YOUR PARTNER PROPERLY!! Encourage each other. This is no picnic!
Finish with: 50 jacks, 50 crunches, 50 mountain climbers

Work out of the day:

"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides) 
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

Plank-60 seconds

"ARMS"

 

• 4 sets 15 reps Tricep Extencions
• 4 sets 15 reps Bicep Curl
• 15 rows, 4 times (50pounds)
• 10 Chin, ups 4 times
• 4 sets 15 reps Tricep Dips
• 10 Wide Grips, 4 times

(each 15 pounds)