Barbell complexes

[Spartigus]

These are some interesting complexes!!

I played around with one I made at the gym today, was just fooling around, but it was fun and a pretty good cardio workout.

I did
Row 5 reps
Hangclean 5 reps
Front Squat 5 reps
Press 5 reps
Hang Snatch 3 reps
Good Morning 5 reps

The press to a snatch just required a change in hand position, which was quick to do. I did this about 5 or 6 times with a Oly bar and 10kg on each side, so 30kg total.

What do you think?

Also in terms of recovery from a weight lifting session, how do these factor in? Just like a cardio session?

[Carl1174]

Looks good mate, you could also do the same, but instead of doing the snatch you could do the good mornings then finish off with some jumping squats...

AWESOME WORK though brother

Carl.

[Spartigus]

Originally Posted by Carl1174

Looks good mate, you could also do the same, but instead of doing the snatch you could do the good mornings then finish off with some jumping squats...

AWESOME WORK though brother

Carl.

Thats a good idea! I think these can be very flexible, which is great!

[dmaipa]

I used alwyns complex program when I was preparing for a martial arts competition and it did me well. They were frickng hard too

[Wlfdg]

Good article on complexes
T NATION | Complexes 2.0 - Optimize Your Fat-Loss Workouts

[wesrman]

If your looking for Conditioning workouts you have to check out Ross' site.

For eg.
RossTraining.com - 25 Repetition Roulette

This can be modified for a barbell, dumbells kettlebell etc.

25 Repetition Roulette
By Ross Enamait - Published in 2003

25 Repetition Roulette is a short, yet challenging workout that can be performed when time is limited.

To view the workout, click the link below. It will open in a new window as an Adobe file.

25 Repetition Roulette

As listed within the file, this routine consists of the following:

•Perform a complete burpee with a sandbag placed directly in front of you
•Upon landing from the jump, immediately grab the sandbag
•Clean the bag to your shoulders, and press it overhead
•Perform a lunge with each leg while holding the bag overhead
•Drop the bag back to the floor and proceed with another burpee
•Repeat the entire sequence without rest for 25 repetitions
The limiting factor in this sequence is the overhead lunge. If you do not wish to perform this exercise, cradle the sandbag next to your chest while performing the lunge. This will allow you to handle more weight.

This routine provides several benefits. After performing a set of explosive burpees, you will be required to exert strength by cleaning and pressing the sandbag. You will then continue with a left and right leg lunge. This brief sequence will essentially target the entire body. Your goal is to perform this routine as fast as possible. This routine will do wonders for overall work capacity. You will be required to display strength while struggling with fatigue.

Combat athletes must learn to display and maintain power despite fatigue. There are no timeouts inside the ring. This routine will train you to push through fatigue, while continuing to exert power.

Despite this routine's brevity, you will have performed a considerable amount of work. You can perform this routine on its own as a brief conditioning session, or as a finisher to a more complete routine (ex. after a skill session). I recommend using as heavy a sandbag as you can handle. Increase the weight of the bag as your strength improves.

[Carl1174]

great links guys, thanks for those

Carl.