Complexes

Whether its the treadmill, HIIT, Plyometrics, skipping or sled pulling....ask\put it here!

Complexes

Postby Rilla on Tue Dec 01, 2009 12:25 am

As some of you may know, I'll be doing complexes at least every other time at the gym on for the next couple of months. For this reason, I had to put together a couple of good complexes to have a bit of variety. I've found that most complexes on T-nation and whereever are designed by blind pigeons, who put curls and deadlifts in the same complex etc. I've tried to design them as mechanical dropsets mostly.
Feel free to add your own and/or steal mine.
Here goes (weights are just a guesstimate for now, haven't tried any of these out yet):

A: (20kg KB)
7 Pullups
7 1H KB snatches
7 1H KB swings
7 Reverse lunges

B: (16kg KB)
Snatch x 5
Clean & Press x 5
Goblet Squat x 10
Goblet Lunges x 10 (5 ea. leg)
1 arm row x 5
1 arm high pull x 5
Swings x 10

C: (80kg BB)
Zercher squat x10
HPC x5
BOR x10
Deadlift x10

D: ("Magic 50" 16kg KB)
10x clean and press
10x swing
10x burpee

I particularly like C, pretty sure it'll be bru-fucking-tal. :)
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
User avatar
Rilla
Ultimate Contributor
 
Posts: 6556
Joined: Sat Jan 26, 2008 9:11 pm

Re: Complexes

Postby Rilla on Tue Dec 01, 2009 10:55 pm

Been thinking about it alot today and C needs to be rearranged like this:

HPC
BOR
Zercher squat
Deadlift.

:)
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
User avatar
Rilla
Ultimate Contributor
 
Posts: 6556
Joined: Sat Jan 26, 2008 9:11 pm


Return to Cardiovascular Fitness

Who is online

Users browsing this forum: Majestic-12 [Bot] and 16 guests

cron