Alwyn Cosgrove on Complexes
4
Complex a week 1: 4x5, 90 sec rest :: week 2: 5x5, 75 sec rest week 3: 5x6, 60 sec rest :: week 4: 6x6, 45 sec rest • Bent over row • Hang clean • Thruster • Jump squat • Good morning 1 to 2 reps per second 85 - 95 lbs
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Transcript of Alwyn Cosgrove on Complexes
Comp l e x a week 1 : 4 x 5 , 9 0 s e c r e st : : w e e k 2 : 5 x 5 , 7 5 s e c r e st
week 3 : 5 x 6 , 6 0 s e c r e st : : w e e k 4 : 6 x 6 , 4 5 s e c r e st
• B e n t ov e r row
• Hang c l ean
• T h rust e r
• J ump squat
• Good morn i n g
1 to 2 r e p s p e r s e cond 8 5 - 9 5 l b s
Comp l e x Bweek 1 : 4 x 5 , 9 0 s e c r e st : : w e e k 2 : 5 x 5 , 7 5 s e c r e st
week 3 : 5 x 6 , 6 0 s e c r e st : : w e e k 4 : 6 x 6 , 4 5 s e c r e st
• R oman i a n D L
• C l ean & J e r k
• R e v e r s e L u ng e
1 to 2 r e p s p e r s e cond 8 5 - 9 5 l b s
Comp l e x C week 1 : 4 x 5 , 9 0 s e c r e st : : w e e k 2 : 5 x 5 , 7 5 s e c r e st
week 3 : 5 x 6 , 6 0 s e c r e st : : w e e k 4 : 6 x 6 , 4 5 s e c r e st
• D e ad l i f t
• H i g h p u l l
• Squat c l ean
• M i l i t a ry p r e ss
• J ump l ung es
1 to 2 r e p s p e r s e cond 8 5 - 9 5 l b s
Comp l e x D week 1 : 4 x 5 , 9 0 s e c r e st : : w e e k 2 : 5 x 5 , 7 5 s e c r e st
week 3 : 5 x 6 , 6 0 s e c r e st : : w e e k 4 : 6 x 6 , 4 5 s e c r e st
• J um p squat
• squat
• Squat & ho ld (10 s ec )
• M i l i t a ry p r e ss
• P u sh p r e ss
• t h rust e rs
1 to 2 r e p s p e r s e cond 8 5 - 9 5 l b s
