COMPLEXES for weight training
The benefit of complexes for fitness and strength
What is a complex
“A weightlifting complex is a series of barbell movements (derivatives of any aspect of the snatch, clean, or jerk) performed in one large and continuous set”
“A complex is the combination of two or more different lifts into a single set. Complexes can be used for technical reasons or for training elements such as speed, explosiveness or strength.”
Complex 1
– Deadlift – Bentover row – Hang clean – Thrusters – Overhead squat
Complex 2
– Bentover rows – Squat clean – Strict press – Reverse lunges – Back squat
Complex 3
– Snatch grip deadlift – Hang snatch – Overhead squat – Behind-the-neck press – Good morning
Complex 4
– Sumo deadlift high pulls – Hang clean – Front squat – Push press – Overhead lunges
Complex 5
Also known as the “bear complex,” this one is a favorite in CrossFit boxes but you can do it on your own at the gym.
Go through each barbell movement for 1 rep, 7 times. That’s one round. The “bear complex” consists of doing 5 rounds.
– Power clean – Front squat – Push press – Back squat – Behind-the-neck press
Though this is a bit of fun, Terry Crews “Euro Training” workout shows a variation of a dumbbell variation https://www.youtube.com/watch?v=-AuIURhCoAA
Watch and enjoy
My Favourite Compex
– Deadlift – Bentover row – Hang clean – Military Press – Squat – Press Up on Barbell – Abdominal Rollout 5 reps of each and 3 to 5 rounds
The benefit of complexes for fitness and strength
What is a complex
“A weightlifting complex is a series of barbell movements (derivatives of any aspect of the snatch, clean, or jerk) performed in one large and continuous set”
“A complex is the combination of two or more different lifts into a single set. Complexes can be used for technical reasons or for training elements such as speed, explosiveness or strength.”
Complex 1
– Deadlift – Bentover row – Hang clean – Thrusters – Overhead squat
Complex 2
– Bentover rows – Squat clean – Strict press – Reverse lunges – Back squat
Complex 3
– Snatch grip deadlift – Hang snatch – Overhead squat – Behind-the-neck press – Good morning
Complex 4
– Sumo deadlift high pulls – Hang clean – Front squat – Push press – Overhead lunges
Complex 5
Also known as the “bear complex,” this one is a favorite in CrossFit boxes but you can do it on your own at the gym.
Go through each barbell movement for 1 rep, 7 times. That’s one round. The “bear complex” consists of doing 5 rounds.
– Power clean – Front squat – Push press – Back squat – Behind-the-neck press
Though this is a bit of fun, Terry Crews “Euro Training” workout shows a variation of a dumbbell variation
Watch and enjoy
My Favourite Compex
– Deadlift – Bentover row – Hang clean – Military Press – Squat – Press Up on Barbell – Abdominal Rollout 5 reps of each and 3 to 5 rounds
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