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TOTAL BODY COMPLEX 1 Clean/push/row Burpee/chin (barbell) 2 Clean/squat Row/chest press (dumbell) 3 Pullups V-dip Row Bench jump

jump 4 Reversed row Pushups Sissy squats 5a Deadlift Chin Incline press 5b Deadlift Sternum Chin Neck press 6a Deadlift Sternum chin Reeves row neck press 6b Deadlift chin Reeves row Incline press 7 Sissy squat Incline press Reeves row

UPPER BODY COMPLEX 8 Hang clean/press - Negative tri-push/curl (dumbell) 9 Lateral rais Bent lateral Reeves row Incline flyes 10 Chins Renegade Pushups 11 Negative sternum chins - Negative V-dips 12 Bent o lateral Swing Scott press 13 Dumbell bicep curl n tricep press 14 Hyperextensions/dumbell-laterals 15 Hyperextensions/Curl/Tri-extensions 16 Hyperext/dumbell-laterals/Curl/Tri extensions 17 Hyperextensions/dumbell-row 18 Hyperextensions/dumbell-row/Hang row 19 High pull/reversed curl/Cajin row

Pass A: 3 Pullups V-dip Row Bench jump 5a Deadlift Chin Incline press 12 Bent o lateral Swing Scott press 15 Hyperextensions/Curl/Tri-extensions (Calves,D-crunch,Renegade,Hyperext) B: 1 Clean/push/row Burpee/chin (barbell) 7 Sissy squat Incline press Reeves row 11 Negative sternum chins - Negative V-dips 13 Dumbell bicep curl n tricep press (Calves,D-crunch,Renegade,Hyperx, 19 High pull/reversed curl/Cajin row) C: 2 Clean/squat Row/chest press (dumbell) 6a Deadlift Stern chin Reeves row neck press 8 Hang clean/press - Nega tri-push/curl (dumbell) 19 High pull/reversed curl/Cajin row (Calves,D-crunch,Renegade,hyperext) D: 5b Deadlift Sternum Chin Neck press 4 Reversed row Pushups Sissy squats 9 LateralsBent lateralReeves rowIncline flyes 10 Chins Renegade Pushups (Calves,D-crunch,Renegade, 18 Hyperextensions/dumbell-row/Hang row)

Large circuits: 6a Deadlift Stern chin Reeves row neck press 3 Pullups V-dip Row Bench jump 1 Clean/push/row Burpee/chin (barbell) 5a Deadlift Chin Incline press 2 Clean/squat Row/chest press (dumbell) 5b Deadlift Sternum Chin Neck press 7b Sissy squat V-dip Reeves row 2 Clean/squat Row/chest press (dumbell) 6b Deadlift chin Reeves row Incline press 4 Reversed row Pushups Sissy squats Upper body circuits 11 Negative sternum chins - Negative V-dips 19 High pull/reversed curl/Cajin row 8 Hang clean/press-Nega tri-push/curl (dbell) 18 Hyperextensions/dumbell-row/Hang row 11 Negative sternum chins - Negative V-dips 10 Chins Renegade Pushups 9 Lateral raisBent lateralReeves rowIncl flyes 15 Hyperextensions/Curl/Tri-extensions

PAIN STORM A
6 sternum chins 6 V-dips 6 Db row 6 Box jumps(3) 2 Deadlift 2 chin 2 Reeves row 2 Incl press (6b 4 sternum chins 4 V-dips 4 Db row 4 Box jumps 4 Deadlift 4 chin 4 Reeves row 4 Incl press 2 sternum chins 2 V-dips 2 Db row 2 Box jumps 6 Deadlift 6 chin 6 Reeves row 6 Incl press

B
6 Clean/push/row 6 Burpee/chin 6 V-dip 2 Clean/squat 2 Row 2 chest press

C
6 Reversed row 6 Pushups 6 Sissy squats (4) 2 Chins Renegade Pushups (10)

D
6 Sissy squat V-dip Reeves row 2 Chins Renegade neck press

E 6 Deadlift 6 Sternum Chin 6 Neck press 2 Sissy squat 2 Incline press 2 Reeves row

IWT Developed by Pat O'Shea in 1969 and refined during the two following decades. A complete paper on the subject was published in the NSCA journal in 1987. Typically an IWT session involves a set of 8-12 reps of an "athletic lift" immediately chased with two minutes of free aerobic exercise @ 90-95% of capacity, followed by two minutes of rest. This is repeated for a total of three sets after which the athlete is rewarded with a 5-minute break. The first phase is repeated though the lift and the free exercise are changed. Recovery periods are the same. Phase three involves a circuit of complementary movements, often using bodyweight, with 4-12 reps and 3-10 rounds. IWT workouts may be scaled toward a particular fitness characteristic. For an endurance emphasis we increase the duration of the free exercise period to three minutes and reduce the rest period, all lifts are done with lighter loads and higher reps. To focus on power development we increase loads for the athletic lifts and reduce the reps, scale back the chasing aerobic exercise period (sometimes) and increase the rest periods to ensure "full" recovery.