Dan John Complex C:
Hang Power Snatch
3 sets of 3 reps for each exercise
do not let go of the bar or set it down until the completion of the set
53# (could have done more reps with this weight, the complex felt more like a warm up than a workout)
Deadlift – 3/3/3+
158# / 180# / 203# (5 reps, with belt)
5 minutes of kettlebell swings, 30 seconds work/30 seconds rest
17/18/20/20/19 – 94 reps total
I could have done more sets, but I figured I had better take it easy the first time I do this workout. Again, avoiding putting oneself in traction is always a noble goal.
Then, because the weather was just flat out perfect, I took the dogs for a nice three mile hike.
For more kettlebell knowledge and general all around awesomeness check out Dan John’s recent article on T-Nation: