Complex Of the Week #2

Bro! You ready to get your COW on?

Bro! You ready to get your COW on?

As promised, here is your next Complex Of The Week!

This one came to me after a long weekend of traveling and a nasty workout that had more pullups than I've done in the past 2 months. Needless to say, I was not going to effectively perform any sort of pulling movement - so, by default, I went with a press complex.

Now here's the deal.....this complex will not be the heaviest you'll perform just due to the nature of the movements involved. That being said, it will get heavy if you progress in a smart way and follow the rules laid out below. Why? These "rules" will force you to think and then perform, rather than just going at it without a focus or goal. They will also elicit a more potent stimulus. Just trust me and follow the rules. 

COW #2

Athletes have 3 shots to find today's 1RM of the following complex:

  • 1 Strict Press
  • 2 Push Press
  • 3 Push/Split Jerk
  • 4 Thrusters


  • Athletes are allowed ONE warm-up set.
  • Athletes must keep rest breaks between sets to 3min or less.
  • As always, the complex must be performed with no drops or re-racks --- Unbroken.
  • This should be obvious, but all movements must be performed to the highest quality and maintain movement standards. No sloppy reps!