3 Bars of Death (Tuesday Style)

Warm up 3 Rounds:

3 Yoga Worms

10 Pushups

5 High Plank Bird/Dog (R+L=1)

Then-

3 X 3 Deadlifts with progressively heavier weight


Main Set: Option 1 > 3 Months

6 Sets of AHAP "3 Bars" Complex

(One complex includes 5 deadlifts, 5 power cleans, & 5 push press)

5 Deadlifts

5 Power Cleans

5 Push Press

Rest 2-3 Minutes between each complex

Limit rest between different exercises within the complex

Option 2 < 3 Months

4-5 Sets of AHAP "3 Bars" Complex

(One complex includes 5 deadlifts, 5 power cleans, & 5 push press)

5 Deadlifts

5 Power Cleans

5 Push Press

Rest 2-3 Minutes between each complex

Limit rest between different exercises within the complex

Option 3 < 1 Month

3-4 Sets of "3 Bars" Complex at safe weight

(One complex includes 5 deadlifts, 5 power cleans, & 5 push press)

5 Deadlifts

5 Power Cleans

5 Push Press

Rest 2-3 Minutes between each complex

Limit rest between exercises within complex


Cool Down:

Lower Back & Piriformis Stretches

QL Stretch

Child's Pose

​Post Weights used and thoughts to comments


Every minute. Thanks for the inspiration Mike!





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