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Today I joined my training team, Equinox Trainers Troy Valberg, Sam Reyes, and Ken Lee, in a barbell complex conditioning session.  Then when we completed that, I got in some extra heavy (for me) squat work.

Warmup:

  • Foam roll
  • Dynamic Stretching

Barbell Complex 1: 4 Rounds of the following progression with 1 min rest between rounds (95 lbs on the bar)IMG_3845

  • RDL x 8
  • Bentover Row x 8
  • Jerk Press x 8
  • Back squat x 8

Barbell Complex 2: 4 Rounds of the following progression with 1 min rest between rounds (95 lbs on the bar)

  • Floor pulls x 5
  • Power cleans x 5
  • Front squats x 5
  • Rev lunge x 5 (each leg)

Conditioning Group: 3 Rounds of the following progression with 45 seconds rest

  • 135 lb sled drag spring x 20 yards
  • 120 lb dumbbell speed farmers walk

Heavy Squat Singles:

  • 135 lb x 5
  • 185 lb x 2
  • 205 lb x 1
  • 215 lb x 1
  • 225 lb x 1
  • 235 lb x 1
  • 245 lb x 1
  • 255 lb x 1

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