Work out of the day – Feb 5th 2011

Part I – Warm-up

Farmer walk 20m followed by 10 shrugs

Overhead dumbells lunges 20m

Alternating leg and arm plank – 20 sec plank, 10 sec left arm up/right leg up, 10 sec right arm up/left leg up  Repeat 3 times

Part II – Push-ups

5 x 5 Regular push-ups

5 x 5 Triceps push-ups (hands below shoulders)

5 x 5 Inclined push-ups

Part III – Work out of the day

TheComplex

One TheComplex = 1 power clean + 1 squat and press (thruster) + 1 push press + 1 bent row + 1 upright row

1 round = 7 x TheComplex

The bar or dumbells should never touch the ground until the round is over. Put the bar down during rest time.

Repeat 5 times, and 1-2 min rest between each round.

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