Complexes have really morphed for me recently. Two years ago, I would turn to complexes to work on conditioning, and quite honestly for aesthetic purposes. More work in a little bit of time meant that I was able to stay really lean. Today my complexes are shorter, with no eye on conditioning.
As I have gotten back into weightlifting more and more, the complexes I do today are about strength. Maximum weight for up to few reps. They provide a great opportunity to work on my weak points in the lifts, and on busy days provide the best bang for my buck.
My new strength complex focus should not make it sound like these are easy. They are still extremely hard, but for entirely different reasons than the marathon complexes I used to do.
Recently I put together 2 complexes that fit right in this mold. Strength based, ball busters. Check them out.
Clean and Jerk Complex
This complex is specifically designed to be challenging for my jerk. While a lot of my issues in the jerk have been cleaning up, I like to do a little gut check to see if I can make the jerk when I am fatigued.
This starts off with one full clean and jerk, then followed by another full clean, 2 front squats, and finally a jerk to complete the complex.
The idea is to fatigue my legs so that I can replicate the feeling of a max effort clean and jerk without the tremendous loads on my shoulders. I am still 8-9 weeks out from a competition
While the order is a little funky, this could serve as a good jumping off point if you want to really work on your jerk. Throw a couple front squats in before your final jerk in a set, and see if you can maintain good positions (knees out, torso vertical).
Last week I got a cryptic text message from my friend Robert Dos Remedios.
Dos wanted to see a complex, I had a down day in the weightroom (not much going on) so I thought “why not?”
This simple 3 move complex might not fit into the completely strength side of things, as it has 15 total reps, but the load that was chosen was brutal.
Again this complex is super simple, but it challenged me in my jerk. I loved every second of it.
5 Power Cleans (my modification, because I don’t like my hang clean right now), 5 front squats, 5 power jerks.
Check it out here.
I am still diving into my strength complexes more and more, but the you can rest assured that I will keep finding more of them that I love and I will keep posting them up on my youtube page.
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