Saturday, April 10, 2010


Dumbbell Bear Complex

Begin every set at the start of every minute. Your goal is to complete 5 reps of each movement then proceed to next movement. The quicker you finish each set, the more rest you have. Do 20 minutes, which would be 20 sets.

Hang Power Clean
Front Squat
Push Press

Complete 3 reps each if you're a beginner, then progress to 4 and eventually 5. Try using a weight that equals half your body weight. If you weigh 200 lbs, use 2x50lb DB's.

Hit the sleds after the workout


  1. Madness!

    Looking forward to this, just finished LS-W1 and I feel great, but exhausted. Much appreciated!

  2. Matt

    Just saw all your videos on youtube. Amazing, inventive and inspirational!

    Keep up the great work.

    This DB complex is brutal. Coach Ruthford does something similar. Are you familiar with him?

    Thanks and looking forward to more stuff from

    ps - how do I read the title of your workouts? What does LS - W2d5 stand for?

  3. Jack

    I'm a big fan of Coach Rut and The Fitness Conduit/MEBB. I give him big props in an earlier post.

    I label each cycle for our current goal, and list name at beginning of cycle, then abbreviate from then on out.


    Lean Strength Cycle- Week 2 Day 5

    Could be a Power emphasis, basic Strength Cycle, Bulgarian Cycle... This Lean Strength phase as I call it just has the basics of power lifting, with a touch of oly lifting, a few more tools and a little more conditioning than I usually do.