Through the latter half of 2011 my training took on a heavy lifting bias, sacrificing conditioning (we dropped to 2 sessions/week) to help me get stronger. The sacrifice paid off. During the strength cycle I did ‘Nasty Girls’ in 6:04 and today I did ‘Helen’ in 7:23 (not amazing but I had to run through 3 doors to get outside for the run). What I’m saying is that I managed to MAINTAIN a decent level of work capacity whilst my lifting numbers increased! My back squat 1RM and 3RM jumped from 185 to 200kg and 170 to 190kg, respectively. My press increased 10kg to 85kg, snatch up 10kg to 100kg, clean up to 145kg. Not bad, right!?
Well, my coach and I had a conversation via HeyTell today about the Shankle complex. What’s the Shankle Complex?
- 3 x Hang Pulls with Shrugs
- 1 x Hang Clean
- 2 x Jerk