Workout of The Week (#82)

Bulldog Complex is Back

A while ago I posted a bulldog complex so i’ll briefly explain what the heck it is. A bulldog complex usually involves exercises for the back, traps, and chest or shoulders. The goal of the complex is to build the yoke and to look like a no-neck angry junkyard bulldog. It’s that simple.

Movements often rotated into the complex include:

• Row Variations

• Shrugs

• High Pulls

• Carries

• Pushups

• Overhead Presses

I’ll sometimes throw in swings to break up the upper body work and get a good sweat going but for today it’s all business.

Bulldog Strength Complex

Kb Gorilla Row x 5

Double Kb Clean x 3

Kb Overhead Press x 1

Rest 1:00, Perform 7 Rounds

Scaled (or if you want to go heavier)

Rest 1:30, perform 8-10 rounds

Trap Blaster to finish and get that bulldog look. One round. You’ll need some rest for the grip to survive, but nothing excessive. Go heavier omn carries than you do for the shrugs or high pulls.

10 Db/Kb Shrugs

Farmers Carry x 40 yds

10 Overhead KB Shrugs

Farmers Carry x 40 yds

10 KB High Pulls