Complexes

A complex is a series of movements done one after another with out putting the implement down. They can be done with barbells, kettlebells, dumbbells or really anything you can pick up. They can be as simple as two movements or as complicated as you can imagine. Here are a few that I find valuable.

Barbell Complexes:

“Bear” Complex. I’m sure this has been around forever but my high school strength coach, Coach Jack, called this the bear complex. He said if the weight was right it should feel like a bear jumps on your back after the 5th rep. The movements are simple, but staples to any training program.

Power Clean

Front Squat

Push Press

Back Squat

Pop the bar back over your head and start the next rep from the hang position.

I’ve found that reps of 3-5 work best for this complex but you can go up to 8 or 10. When performing any complex focus on performing each movement the proper way every rep. These can easily turn into a bunch of shit reps stacked on top of one another. Avoid that. The press portion of this complex is the limiting factor (as overhead pressing often is), so base your starting weight off your ability to overhead press.

The Basics:

Deadlift

Bent over row

Hang clean

Front squat

Jerk, push or strict press

This one just makes sense. You are taking the bar from the ground to overhead with some steps in between.

A little more difficult:

Snatch grip deadlift

Hang snatch

Overhead squat

Good morning

Slightly more technical than the previous two but another great combination of movements with the barbell.

KB Complexes:

Armor Building Complex:

2 Double Kettlebell Cleans

1 Double Kettlebell Press

3 Double Kettlebell Front Squats

(BONUS) 10 Yard Front Rack Carry

This is my all time favorite complex. I got this from Dan John and its effectiveness and simplicity is perfect. I like to do it EMOM style. Set a timer and perform the complex on the top of each minute. Add in a 10 yard front rack carry to add a little extra work. A 20 minute EMOM will result in 40 cleans, 20 presses, 60 front squats and 200 yards of carries. Not bad for 20 minutes. Find a pair of kettlebells and see what weight works for you. I have a pair of 20 kg KBs and that seems just about right. Your mileage may vary.

5 x 5 x 5

5 DB KB swing

5 DB KB clean and press

5 DB KB front squat

5 Alternating KB Row (each arm)

5 Push-ups on the KBs

Repeat for 5 rounds. Try to keep the weight on the heavier side for this one. Rest as needed in between rounds. Measure progress by increasing weight or by reducing the amount of time it takes to complete all five rounds.

1 KB

1-10 Single arm swings

1-10 Single arm snatches

1-10 Clean and Presses

1-10 Single arm front squat

This can be AMRAP style or for a designated amount of rounds.

Again, this one follows a natural progression. Keep it on the fewer rep side for an emphasis on strength and the higher rep side for an emphasis on conditioning.