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Warm-up Drills
I. Row 3:00
II. 9 Fundamentals x 5 Reps Each (45/30lbs)
III. Mobility

Impact/Focus: Barbell Complex
Work up to the the heaviest load possible that can be lifted through the following sequence of barbell movements without dropping/putting the bar down. For each Complex to be successful it the athlete must complete 3 Unbroken sets/Rounds which totals 15 repetitions across the 5 movements below.

1 x Power Clean
1 x Front Squat
1 x Push Press/Jerk
1 x Back Squat
1 x Push Press/Jerk

Post sets/reps/loads to comments.

“Blackjack AMRAP II”
Complete as many rounds/reps as possible in 12:00 of
9 x Wallball (20/14lbs)
15 x Toes-2-Bar/K2E’s
21 x Double-unders

Post scores to comments.

Samy Daghir

4 thoughts on “03.18.2013”

  1. Goliath Complex
    95# all 15 movements, in different order.
    power clean, front squat, push press, push jerk, place bar in rack and back squat, pick up and return to ground —> repeat.

    Blackjack AMRAP
    4 rounds
    14# wb, leg raise to pole, double unders

  2. Bear Complex Mod Goliath @ 105#

    Blackjack AMRAP II: 5 rounds + 9 wallballs
    New PR = 21 DUs unbroken 🙂

    I’m glad I blew off sleep for this one!


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