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!

Complex Of the Week #4

It's been a while since we've posted a COW, so we are going to throw it at you right off the bat!

You'll find that this complex makes you earn the opportunity to hit the final 6 front squats....and once you're're not sure you want to be there anymore. Here it is:

COW #4

Complete 5 Sets of :

  • 1 Power Clean
  • 3 Hang Power Cleans
  • 2 Push Press
  • 6 Front Squats

As always, this complex needs to be done in an unbroken set. I would recommend starting very light so that you can get a good vibe on what this complex is all about. Once you get that first set under your belt, move into some heavier weights based on how it feels. By the last set you should be nervous about whether or not you're going to make it through all 12 reps.

This is not the highest quality video, and for whatever reason the first power clean was cut off, but I think this still serves the purpose and gives you an idea of what it should look like. Have fun with this one and kick this week off with a bang!

Complex Of the Week #3

It's been kind of a crazy week of "road blocks" popping up randomly and preventing me from planting my ass in front of the computer to knock out some posts. However, you can rest assured that your weekly delivery of COW (Complex Of the Week) is hot'n'ready!

This week's complex has a completely different look and feel to it. Nevertheless, it's a complex that is to be done without setting the bar down or re-racking it. In other words, this must be done UNBROKEN!


  • Complete 20 Unbroken Back Squats @ approximately 65% of 1RM
    • A mandatory 3 breaths must be taken between each of the 20 reps.

Now, before you jump up out of your chair to knock this one out, here are a couple things to think about:

If you haven't been squatting consistently - or If you can't accurately perform a high-quality squat(technically sound + full ROM) - this COW may demand that you perform your 20 at a lower percentage. That's fine. The overarching purpose of this stuff is to make you stronger - one workout at a time. It is NOT provided to you so that you can go overboard and fuck yourself up. Be smart. Work Hard. Go!

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!

I Got A Fever....

This will make more sense later on, but do you see what I did there?! HA! 

Alright, alright....enough with the bad jokes. Let's get in to this one so y'all can enjoy the rest of your day.

I may just be me, but it seems as thought complexes have become a little more "mainstream" as of late - which is great! It may have something to do with the increasing popularity of this f*cking freak - Dmitry Klokov - and the crazy shit he's been doing with some insane weight.

Here's just one example of the silliness.... 

Forget about the music and bust out your calculators....this is 205kg.... x 2.2....that's 451lbs that he's tossing around!!! Notice that this complex is done without dropping the bar or adjusting the grip in any unnecessary way. That's really what makes a complex a complex....It's a collection of movements that are performed in an unbroken fashion. 

Now, for an important question....WHY?

What is the benefit of complexes? Besides the obvious fact that you are performing actual exercises designed to build detail that is often forgotten is TIME UNDER TENSION. Simply put, you are under the load of whatever you're moving for an extended period of time, which is a great way to stress your system into moving faster, performing movements more aggressively and ultimately stressing your system into adapting to all of these factors by packing on muscle and building strength. All good things!

The only downside to complexes is that you must already possess solid technique of the movements you are including in the complex. If the technique is not there in one or more of your chosen movements, the entire outcome of the complex will suffer and the truly shitty nature (in a good way) of these will not become as apparent. 

Other than that, complexes are truly potent tools that can be used to become better at ALL things. It's also an amazing way to pack in a lot of work into a small amount of time.....also a major plus!

Now, as I mentioned in the beginning of this whole thing.....complexes having seemingly become more popular. Again, this is awesome and all, but everyone that I've seen has been performed with a barbell. Now it's my turn to ask.....WHY?

As I've mentioned before in several blogs prior to this one, barbell are a convenient, neat way to move weight, but how many times in your life are things so neatly set up and presented to you as a loaded barbell? My guess would be that it's probably a rarity.

So, this is where I make my argument that you might consider utilizing the potent nature of complexes, but apply a certain amount of "real-life" to the situation by using odd objects.

Hopefully you can see that this would be a great way to build your strength and conditioning in a way that will better prepare you for what you might actually encounter in your day-to-day life.

Not to mention, the extra effort that odd objects require of an individual will surely add an extra dose of spiciness to an already spicy workout scenario -- Always a good thing, right?!

Now, because I'm such a big fan of complexes, I've decided to start a weekly series of COWs: Complex Of the Week. I will share whatever crazy combo I come up with for the week, and post it up right here on the blog so that you can give it shot wherever it is that you workout. 

I think this will be fun, cool way to reach out and connect with some of you that may not have the chance to workout at TCS, and not to mention, a great way to introduce and implement an outstanding training tool into your program or routine.

I would really love it if those of you that decide to take on the COW would post your results and general thoughts and experiences in the comments section. I don't know.....I think this could be pretty damn cool!

In any case, this is COW #1. And as we've already covered, this one is without the use of the barbell, but rather some dumbbells. Before I turn you loose, the dumbbells definitely make things a little more difficult. If you need to, break this 15min workout into thirds and try to increase the load every 5 minutes. I think this would be the best course of action, but it's just my suggestion. Be smart and work hard! Simple as that. Enjoy!