COW #7

Alright. It's been a while, so I hope your ready for this one!

This complex offers some unique characteristics and challenges that you will quickly notice once you get busy on this.

Right off the bat you'll notice that this complex involve not just the barbell or dumbbell, but incorporates both to create a very unique stimulus as you progress through the 5 sets - hopefully increasing weight each time in an appropriate fashion.

Be sure to pay attention the video demo so that you know what order everything should be completed in and what the movements should look like. Also, pay special attention to how quickly Linds transfers from the BB and goes right to the DB......You need to do the same. Don't dilly-dally around. You can take your rest once the entire set is complete.

---

COW #7

5 Sets @ AHAP + UB:

• 1 BB Power Clean
• 1 BB Hang Power Clean
  --RIGHT INTO--
• 3 SA DB Power Snatch
• 3 SA DB Shoulder-to-Overhead
• 3 SA DB Front Squats

**Perform all SA DB movements on one side, then complete all 3 movements on the other without setting the DB down.

---

COW #6

It's that time again....

It's time to hand over this week's Complex Of the Week so that y'all can give it go!

This one is pretty straight forward. All of the movements involved are simple and don't require a ton of technic to get a powerful result. The limiting factor is going to be the strict press, but that's OK.....too many people neglect the strict press and this will act as a wake-up call for a lot of you. 

Be sure to spend some time prepping the positions that this COW demands - such as the overhead and front rack positions, as well as the bottom of the front squat. I would also encourage you to start with a light weight that you KNOW you can perform perfectly.....just gradually build from there.

Alright. Give it go!

---

COW #6

5 Sets @ AHAP + UB:

• 1 Power Clean
• 3 Strict Press
• 5 Push Press
• 7 Front Squats

COW #5

It's been a while since I last posted a COW - or Complex Of the Week - so I figured it was time to get back at it! 

After the post "F*CK YOUR FANCY GYM" was published and people came back with so many positive reviews, I thought that it would be awesome to give y'all a simple (not easy) sandbag complex that illustrates the points that were covered in the post.

The sandbag is an incredibly simple peice of equipment that offers amazing versitility.......this COW is a great example of that.

---

COW #5

3 Rounds:

• 10 Sandbag Deadlifts
• 8 Sandbag Shoulders(4|4)
• 6 Sandbag Squats(3|3)
• 4 Burpees Over Bag
• 300m Run

Note: If you want to make this extra spicy....take the SB on the 300m run!

---