T Nation

Barbell Complex. What Do You Guys Think?


#1

Bent Over Rows x 10
Hang Cleans x 10
Front Squats x 10
Alternating Split Jerks x 10 (5 each side)
Back Squats x 10
Good Mornings x 10

5 rounds with 1 minute of rest in between.

Did this today with 110lbs. Felt DEAD afterward x___x

Doing this 3 times a week with 1 day of rest in between for 4 weeks.

Will increase by 5lbs total when it starts to feel too easy.


#2

Maybe it's just me, but I don't really see the point of good mornings in an event where you're going for maximum cardiovascular fatigue. I mean the weight isn't high, but I just can't see getting too much of an advantage from them, especially compared to the light risk of injury.

Which is not to say that the complex doesn't sound difficult.


#3

Eh, they feel hard as hell after doing all that other stuff, and I use to wrestle so I can appreciate the lower back specific endurance.


#4

looks golden...but i think i'd prefer to do romanian deadlift in place of good mornings. I know they're similar hip dominant motions, but just a preference. I know there's an issue of the bar placement considering you have back squats right before them, so I'd put them right in the beginning before rows.

i'd consider doing 3 different complexes per week, and repeating them the next week...something like
Monday: barbell complex above
Wednesday: dumbbell complex
Friday: bodyweight complex


#5

check out www.istvanjavorek.com

he is the original complex guy.

split jerks make it hard
nice work.

I like this one I do it allot

4 x 8 or 10

RDL
BO row
Hang Clean
Front SQ
OH press
reverse lunge L
reverse lunge R
jjump squat

or I do something like this with heavier load

8 rounds x 3-4

RDL
jump shrug
power clean

or
BO row
jump shrug
power snatch


#6

dont forget clean and press!!

cleans
bent over row
front squats
romanian deadlift
clean and jerk (GREAT)

good combo


#7

Cosgrove Complex FTW! I only do 70lbs, and it kicks my ass.


#8

For 5 minutes with 1 barbell:
5 deadlift
5 power clean
5 push press
5 front squat
30 sec rest

This is a good one. Reps can be anywhere from 5-8.


#9

I did that exact complex with that exact weight on Sunday and it fucked me up. Also left me with some almost unbearable DOMS in my hamstrings.

I'd recommend.


#10

I alternate between the CC and Bloody Barbell. They both leave me drenched w/sweat and I'm only using 50-55lbs

http://www.T-Nation.com/free_online_article/sports_body_training_performance/blood_on_the_barbell_waterbury