The good performance of the complex depends on the strength and power endurance, and the best strategy.
Necessary equipment
Two bars;
Stopwatch.
Nature and protocol complex
It is composed of two exercises – deadlifts and thruster.
The protocol is:
Reaching a volume of 3000 kg for the shortest possible time using the following formula:
X (Y + Z) = 3000 kg
X rounds:
1 repetition deadlifts with a barbell weight of Y
1 repetition thruster weight of the barbell Z
Explanation:
Choose weights of both exercise at your discretion, bearing in mind that one round consists of 1 repetition traction and 1 repetition thruster. Substituting in the formula, you will get the number of rounds you have to do. If you choose light bars will do more rounds, but you will be quick replays, but if you choose a heavy, will reduce the number of rounds, but will maintain a slow pace.
Indicative breakdown:
Deadlifts thruster 200 kg and 100 kg – 3000 kg / (200 kg +100 kg) = 10 rounds
Deadlifts thruster 100 kg and 50 kg – 3000 / (100 + 50) = 20 rounds
Deadlifts thruster 60 kg and 40 kg – 3000 / (60 + 40) = 30 rounds
If the result is not an integer, round up.
You can make complex several times, each time changing the weights of the rods to test different strategies.
Recommendations
Dead lift:
Barbell on the floor in the down position;
Knees and hips are fully locked in the up position;
Shoulders are behind the bar lever;
Hands do not fold during the movement.
Thruster (combo of a front squat and push press):
Full squat below parallel in the down position;
The arms are completely straight and locked in the up position.
Advanced exercisers can aggravate the complex as follows:
Deadlifts with more weight;
Thruster with more weight.
Beginners may scaled as follows:
Deadlifts with a lighter bar;
Thruster with less weight.
Warning
The complex is not recommended for people with injuries in the shoulder joints, shoulder girdle, elbows, wrists, hips, knees, ankles and spine.
If you have any, consult with orthopedist implementation.
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