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Old 07-26-2012, 03:34 PM   #1
Paulo Santos
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Barbell Complexes

Hey guys, I have been programming more Barbell Complexes into my programming recently and I really like doing them. I do them a little different than some in that I start out with 65# and I keep adding 10# until I fail. Today I did:

"Barbell Complex"

6 Barbell Rows
6 Power Cleans
6 Front Squats
6 Push Press
6 Pushups
Rest 2 minutes

I managed to do 115# and I thought I was gonna die. I'm looking for some more examples of barbell complexes for my programming. If you guys have some ideas, would you mind posting them here? So far, I have the one above and the following:

"The Bear Complex"

Power Cleans
Front Squats
Push Press
Back Squats
Push Press
Rest 2 minutes

"Barbell Complex"

6 Barbell Rows
6 Power Cleans
6 Front Squats
6 Push Press
6 Burpees
Rest 2 minutes

“Curtis P Complex”

10 Curtis P
Rest 2 minutes

“Barbell Complex”

6 Deadlifts
6 Hang Cleans
6 Push Press
6 Back Squats
6 Good Mornings
Rest 2 minutes
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Old 07-26-2012, 03:45 PM   #2
Brett Dartt
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Re: Barbell Complexes

Heres a link to dan johns complexes
http://www.google.com/url?sa=t&rct=j...-zTyD-P15Q80VA WFS

Its a download link So you wont see anything. Pdf

Last edited by Brett Dartt : 07-26-2012 at 03:48 PM.
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Old 07-26-2012, 03:56 PM   #3
Paulo Santos
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Re: Barbell Complexes

I like that. Thanks.
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Old 07-26-2012, 04:12 PM   #4
Neil Kanterman
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Re: Barbell Complexes

Shankle Complex:

Deadlift
3 hang clean pulls
hang clean
2 jerks
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Old 07-26-2012, 05:02 PM   #5
Clint Harris
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Re: Barbell Complexes

Did this yesterday.
21 minute EMOM - do 2 reps every minute.
7x2 Hang Clean
7x2 Power Clean
7x2 Squat Clean.

Quite enjoyed it as you could go a little lighter and make sure every rep is spot on and touch-n-go, or, go real heavy and bruise out a few singles at the end. Up to you. I went medium weight across (75% of SC 1RM), but you could increase/decrease as you like.
After doing this, the modification I would have made was perhaps do 7x3 (or go heavier - but I was trying to avoid the ugly rep, singles, or wide feet etc; I wanted smooth and snappy with a weight that I still had to concentrate on, but wouldn't make me suffer)

This would work for snatches too - especially 7x2.


A while back, also did a bear complex with double unders. It was both fun and difficult (gasser). Amazing how hard DUs can feel when your grip/forearms are toast.

7 Bear Complexes 115 lbs
50 Double Unders
5 Bear Complexes 135 lbs
50 Double Unders
3 Bear Complexes 155 lbs
50 Double Unders


Then there's always D.T.
I quite enjoy that hero wod. It's tough but without that feeling of "F-this, I've already done this 100 times or more already, I'm kind of sick of this, it's been 40 minutes and I'm fried, I can't go on, I can't see anymore because of sweat in my eyes and my blood doesn't flow to my head anymore, but only have 50 more to go so I have to finish now.....". You know, that both good and bad feeling of doing those wods - the one that keeps you coming back for more yet you'll never do it again all at the same time. It's still 5 rounds of hanging on for dear life, with a bit of sole searching to carry on, but you won't be at it all day either.
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Old 07-26-2012, 05:51 PM   #6
Lincoln Brigham
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Re: Barbell Complexes

Four more variations of the Bear Complex, starting with the original from 2003:
http://www.crossfit.com/mt-archive2/000128.html
http://www.youtube.com/watch?v=vwa18cuIRZY
Links are work/family safe
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Old 07-26-2012, 06:17 PM   #7
Andrew Bell
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Re: Barbell Complexes

Quote:
Originally Posted by Brett Dartt View Post
Heres a link to dan johns complexes
http://www.google.com/url?sa=t&rct=j...-zTyD-P15Q80VA WFS

Its a download link So you wont see anything. Pdf
I do A and E of that link usually when I'm at 24Hour fitness as a finisher. Nothing too, too heavy, just something to get the heart up. Those days are more focused on strength anyways.

My Favorite:
5 of each:
Deadlift
Hang clean
front squat
push press
good morning
back squat
behind the neck wide grip push press
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Old 07-26-2012, 07:06 PM   #8
Paulo Santos
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Re: Barbell Complexes

Two new ones:

“Clean Complex”

6 Deadlifts
6 Hang Clean Pulls
6 Hang Power Cleans
6 Front Squats
6 Push Press
Rest 2 minutes

“Snatch Complex”

6 Snatch Grip Deadlifts
6 Hang Snatch Pulls
6 Hang Power Snatches
6 Overhead Squats
6 Snatch Grip Push Press (Behind the Neck)
Rest 2 minutes
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Old 07-27-2012, 05:33 AM   #9
Blair Robert Lowe
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Re: Barbell Complexes

I think the Javorek complexes were for using a DB, but they could probably be adapted to a Barbell. Literally a zillion of them.
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Old 07-27-2012, 06:12 AM   #10
Dave Hancock
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Re: Barbell Complexes

Javorek's site : wfs http://www.istvanjavorek.com/page2.html
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