Friday, August 10, 2012

A little accessory work

I was drafted to play in the championship game of a local kickball league this Sunday and I don't want to throw my legs out.  With that in mind I focused on some basic back and arm accessory work that shouldn't leave me too sore.

3x10 superset pull-ups/dips (no rest between exercises or supersets)
3x8 barbell complex - 65 lbs.

For those who don't remember, the barbell complex is eight exercises performed sequentially without rest - each exercise leading directly into the other.  In order, they go: deadlift, romanian deadlift, bent over row, power clean, front squat, shoulder press, back squat, good morning.  Do all reps for a given exercise before moving to the next.

I think in the past we did this with 6 reps; 8 reps was far tougher than I remembered.

2 comments:

kenny g said...

So how did the kickball championship go?

Scott said...

We lost...

Also, this workout left me far more sore than I thought it would, particularly in the hamstrings.