Grapplefit vs Synergy Athletics II
June 23, 2010 by Admin: Joe Hashey, CSCS
Filed under Strength Training
Hopefully you watched both Round 1 Conditioning videos between Grapplefit and us. It was a well fought battle and the final vote was 5.13 – too close to call (closer to 1 for Barry, closer to 10 for Synergy).
Round 2 Rule
- Each trainer can only use standard gym equipment, barbell or dumbbell.
Since it is my first Father’s Day – and Happy Father’s Day to all the real dads out there - I was inspired to add a few lifts that my 6 month old son Logan has taught me.
I can dead lift over 500 lbs, but picking up a 25 lb squirming baby in a car seat with one hand and walking around a store is brutal!!!! That’s real world strength right there.
So even though we can”t use odd objects, I did include suitcase dead lifts (like picking up my son Logan’s car seat) and something a little more crazy – a straight bar farmer’s walk (like carrying a squirming baby in the seat!) If you don’t hold a straight bar tight enough it will flop right out of your hand.
My younger brother Pat, not a father, figured that out in a hurry as the bar dipped on him! The key is to squeeze with your entire hand…HARD!
Synergy “Father” Barbell Conditioning Complex
- Burpee to power clean w/ quick push press x 5
- Suitcase dead lift x 5
- Farmers walk x 20 yards and back
- Burpee to low row x 5
- Barbell landmines x 5-10
- Single arm grappler presses x 5-10
Progression: Perform the first 4 exercises with dumbbells, or a lighter barbell. 135 is brutal on the conditioning!
Muscles Targeted: EVERYTHING! Chest and triceps(burpee and push up, shoulders (clean and push press), back and bis (low rows) core (shovel DLs, landmines, single arm farmers), legs (burpee, clean, farmers, shovel DLs), grip (shovel DLs, single arm farmers).
Reasoning: I firmly believe that off season conditioning goes WITH weight training, not in place of it. Therefore, I don’t make conditioning the entire workout. This complex would go after a proper weight training session and take 15-20 minutes at most to complete.
Synergy Barbell Complex
Grapplefit Barbell Complex
There have been a LOT of technical and scheduling difficulties to get this post together. Unfortunately we don’t have a write up for Barry’s video, but I think his work speaks for itself!
The muscles targeted are going to be similar to the above, and you will actually see a few of the same movements! Great minds think alike or something like that….
=>ROUND TWO VOTING IS OVER
Final count: Synergy Athletics 67% Grapplefit 33%
- Joe Hashey, CSCS
PS. Oh, and this is a contest, so a quick plug – Please vote for SYNERGY ATHLETICS!!! I worked on the exercise, sets, rep, order, etc for a few weeks to get it right. Thank you for supporting Synergy Athletics!
PPS. Sign up for the newsletter below to be the first to see Round 3!!!
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Grapplefit vs Synergy Athletics II http://synergy-athletics.com/effective-s... Please RT and VOTE 10 – I need your help with this one.
Of course the ratings are down right now….I’ll try to get them up within the hour.
Good job Joe!!! really awsome complex
Barry also had some nice ideas but theres to much direct arm work and not enough whole body exercises for my taste.
Watching Grapplefit vs Synergy Athletics II http://synergy-athletics.com/effective-s... Please RT & VOTE 10 – I need your help with this one.
/via @jhashey
Thanks Damien! I need the support.
Joe
PS. My obliques are still sore from shooting this video!
Nice work Joe – different outcome this time I reckon.
Damien – you’ll find the burpee variations will hit your legs a little if that’s what you thought was missing
Very true Barry, burpee plus a bunch of mini deadlifts every time you stand up with the weight. Gets those hamstrings!
Joe
Both were awesome full body workouts for conditioning…After doing both workouts I give Round 2 to Joe and Round 1 to Barry but I didnt have heavy ropes to try Joes rope plank battles so I cant really say
Joe Nice work!! Barry also nice work!!
I wish there was some sort of convention for all the real trainers like Joe and Barry that the average person such as myself could attend but there would be so many awesome trainers like these guys and training sessions.
Thanks for the kind words guys and the support!! Isaac – maybe we should put an event on – that would be really cool!!!!
Awsome complex Joe. You definetly get my vote!
I was excited to see that this round was based on barbell complexes. I really like doing bb complexes for fat loss and have been looking for new ones. Both of these are great. I like how Barry’s involved only one bb while Joe had to have another bb set up for his core part of the workout. But overall I liked Joe’s (yes he got my vote) better because it had some moves that are more uncommon, which will work and benefit me the most. Thanks, I will be doing both of these this (and probably next) week.
Thanks Brian and Chris!
Isaac, if Barry ever makes the trip across the pond, or visa versa, then I’m sure will will get together and open up the gym to whom ever wants to get crazy!
Joe
great work – first round was close but you totally owned this one.
one thing though, if you are thinking about commercial gyms, most don’t have a space for suitcase farmer’s walk (business men’s walk, maybe ?)
Gentlemen-Great circuits! I have to go with Joe on this one! Good work! I see future workouts for my wrestlers!!!
That would be cool Joe!!! See what sickness we can come up with!!!!
Haha, thanks Yasaf – good thought.
Instead of walking in the commercial gym you can to a 10 second hold at the top of the last suitcase dead lift. You won’t get the movement, but the core and grip strength required is awesome.
Joe
Both of these are great conditioning complexes; nice job guys. Reminds me of some old Gym Jones videos where they had timed competitions of various movements like: DL with box jumps and standing military press with burpees to pull ups. Good thing today is my HIIT day so I can try these out. Looking forward to seeing what you guys come up with for part 3!
I remember those videos Bobby! Some crazy stuff in there for sure.
Joe
Both great and imaginative sets, yet Joe “grapples” this one away from Barry.
I have to disagree I think Barry’s technique and delivery was far superior sorry Joe.You all have to admit to say we are a small country with a lack of resources Barry’s techniques and training are exceptional look at Ross from the ultimate fighter and you will see the progression in his fitness who says bad weather and non state of the art equipment dont work.
Sorry Grapplefit all the way War Barry
Joe is the clear winner, totally smoked Barry.
Martin.
Great job Barry and Joe!! Was waiting to see who would toss their cookies first…obviously I am still out of shape since I beat both of you…just watching! LOL…now to try each and see who really won. Thanks again!!
Damn it Joe – you’re kicking my arse this time!!!
Thanks Martin!
Glen – Barry definitely is a huge asset as a trainer! Dude knows his stuff.
Barry – it is obvious you have awesome support for the UK – that’s killer!
Joe
Both look good again! I’ll have to give the edge to Joe. I think both will do wonders for ones conditioning but Joe’s seemed to be more “body” and Barry’s had more of an “arm/shoulder” concentration.
Love this little contest. Gives me more ideas!
By the way Joe I finally got up the nerve to do a workout that I probably won’t do again:
http://jonesercise.wordpress.com/2010/06/20/you-cant-do-this-workout/
Thanks for always reading the site Bill! Your support has been awesome.
Joe
Thanks for the awesome comments – sorry I’ve been off a while – been up to Scotland to lift the Inver and Dinnie Stones – had a great time too!! Nice to be back tho…