"HUMBLE BLISS"

Objective: Power Endurance

Warm up: Lots of dread

Training: Run 5.5 miles


"VLADIMIR PUTIN"

Objective: Strength Endurance

Warm up: 10-9-8-7-6-5-4-3-2-1
Pushups
Sit ups

Training:

20-15-10-5
Bench Press (M-135#, W-85#)
Pull ups
Dips
KTE
GHD Situps

Comments:

We've been using the barbell complex warm up at Mountain Athlete since the beginning - 13 months ago now. The longer we use it, the more I've come to appreciate the beautiful, brutal, effectiveness of this "warm up."

We do the barbell complex 4 times. One complex = 6 reps each of:

Dead Lift
Upright Row
Hang Power Clean
Front Squat
Push Press
Back Squat
Push up

Once the pushups are done, add weight, and hit it again.

I first learned the idea of a barbell complex from Alan Cosgrove, via Dan John while working out with Dan at the Murray Institute for Lifelong Fitness. Cosgrove had several different exercise combinations and rep schemes and when I trained just myself, so did I. But throughout my coaching gig, I've stuck faithfully to the complex described above.

At first, I would have my athletes use the same weight throughout all 4 rounds, which for me and my strongest male athletes, was 95#. Problem is, doing the barbell complex with 95# is no joke - and it's simply too heavy to start with.

Now, the standard loading for my strongest men is 75#, 85#, 95#, 105#, but this is almost ready to increase 10# for all four rounds, finishing at 115# (which I've done once on a dare, and fear greatly now.)

My strongest women start with a bare barbell, 45#, then go 55#, 65# and finish with 75#.

There are several attributes to the barbell complex. First, it is a warm up only in name. This is a serious workout, and by the end, me and my athletes are breathing heavy and stumbling with fatique.

Second, the complex reinforces and trains movement patterns and common exercises. Many a clean and front squat have been perfected during this "warm up."

Third, I instruct my athletes to "attack" the barbell, and sprint through these movements - while maintaining good form. This adds a serious metabolic aspect to this little drill.

Fourth, what a great way to develop and see increases in strength. If a male athlete can handle, without putting the barbell down, a complex at 105#, he is ready for full loading. Same for a female athlete who can finish at 75#.

Fifth, this bastard really develops mental toughness. It is a true character test - especially the 3rd and 4th heavy rounds. The cycle from the cleans to the front squats to the push press and finally to the back squats is very uncomfortable. Not only are you completing these exercises, non stop, 6 reps each, but that dang heavy barbell is on you the whole time, crushing your chest, suffocating your breathing, and breaking your will.

I watch my athletes closely, and chastise them for putting down the barbell and resting before completing the complex.

Most of this game is mental, and when an athlete finally develops the mental toughness to make it through 4 rounds of this bastard, I see their confidence grow and their lifts in all the exercises increase.

We try to work in the barbell complex warm up at least once each week, usually on a strength day. In reality, this drill about all my athletes really need. I tease them to quit me, and just do four rounds of the barbell complex every day - and they'd get strong on their own.

The photos that follow are of athletes completing earlier workouts this week.

Finally, I did the run today. My wind was fine, but my quads are sore and my calves are killing me. All those slow twitch muscle fibers are showing their weakness, which means more running on the menu for my slow butt.

- Rob Shaul

Will feels the devastating effect of Kettlebell Clean & Presses.

Stephen Koch - off the mountain, training hard in the gym.

J9 suffers plenty. Likes it.

Shawn pulls heavy.