I got one this morning....my brain was in a fuzz so I grabbed the print out of Alwyn's Complexes article from T-nation and did complex A....holy F**k
Thank goodness I was light on the weight..I still felt like puking after a shower and am still breaking into a sweat. It look like this...keep in mind I do this fasted...straight out of bed into the dungeon.
3 rounds (no rest between exercises just regrip about 90 sec between rounds)
with 80 lbs Barbell
Bent-row x 10
Hang-clean x 10
Front-squat & press (thruster) x10 (last set was a 8)
BW jump-squat x 10
I got this done in about 20 min. I did question my sanity and why my ass wasn't back in bed. As brutal as this was I'll do it again..I'll up the weight by 50 lbs and drop the reps to 5.
Food
Breakfast (post workout)
Two eggs with ww toast and a tomato + Coffee
Snack
Almonds & fruit & boil egg white
Lunch
6oz beef patty + tomato + fruit
Snack
Boiled egg white + fruit + almonds
Dinner
?
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Take care of your lawn and the grass will be greener on your side of the fence
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