Can anyone post this again? Muchos gracias.
ttt for anyone that has it - i am at work, have some weights, and wanna do this... :P
I would bro but my DvD is cracked and won't play. I actually found this out trying to watch it to get the info for ya.
I nee to get a new one.
Damn - thanks for the effort man - sorry to hear about the DVD. I actually have the book at home, but I haven't been home in days. :P
No prob bro :) DvD's no big deal I'm just glad I caught while I'm off for a few weeks.
bent over rows
upright rows
military press
goodmornings
split squat
squat push press
stiff leg deadlift
10 reps each, 6 sets
the bar complex's that Martin Rooney does on the "training for
warriors" dvd are awesome. I like the team quest one but if you want
something similar but a little more challenging, give that one a try.
I'll see if I can post it for you.
danke
ok here it is:
"do each set for 6 reps use good technique, but move as fast as
possible. Record your time. Peerform 3-5 sets and try to lower your
time each set. The goal is to do all 12 sets in 1 minute. each workout,
add 5 pounds. do not rest between exercises. Tanke 1-2 minutes only
between sets."
They are shown using just the bar, no weight. It's tough:
Stiff legged deadlift
Shrug
Hang clean
Front squat (jump at top)
push jerk
high pull
bent over row
snatch
back squat (jump at top)
good morning
tricep extension behind neck
bar curl
give it a try. It's a real a** kicker.
Thanks Sifu - that looks good. I'll give it a shot.
no problem, enjoy!
ttt
Haven't tried it yet, but seriously, the only way you could complete that circuit in 1 min is to absolutely hammer it and f*** the form. Otherwise it looks like it could be hardcore.
these routines are top shelf. I've started doing them twice a week. I'm using about 20kgs which is light and another bloke in the gym asked me why so light, he found out on the second set lol.
TTT for those routines.
PS about the weight, does it pay to gradually increase weight or should you shoot for more speed or reps??
HULC- once you've done it for a while and have the exercises down,
and are in sick shape, it is possible to do it with good form. I"ve seen it
done. ( notice I didn't say I've done it, but I've seen it done ;) )
OnDaMat- with the team quest grappling circuit I'll add more weight
since there are fewer exercises, but the focus is still on form and you
have to complete 6 sets so the weight is still minimal.
with the other bar complex routine I posted I still just use the bar and
focus on quality and on time. That one is definitely tougher IMO.
Both are more about muscle endurance, and they'll really help you see
where you are. I think I need a check up, maybe I'll do one in the
morning :)
thanks for that advice. I to shall be doing one this morning ^_^ I hope I make it out alive...
Here's another
Powerclean X 5
Front squat X 10
Push Press X 10
Stiff leg deadlift X 10
Bent over row X 10
Highpulls X 10
push ups
Scapulars X 10 get in the push up position in th up
position and squeeze your upper back together.
I do the Team Quest circuit once a week in addition to the other crossfit work outs I do, and it's a tough work out.
I'm 6'2" 170lbs., and I'm up to 65lbs. for all 6 sets after three weeks.
I'm sore after every circuit.
HOW MUCH OF A REST INTERVAL FOR THE TEAM QUEST GRAPPELING CIRCUIT
no rest between excersies, 1 minute between sets