Wednesday, October 22, 2014

Sample Workouts Including Combo and Complexes

Use the complex routine to warm up.  Watch this to understand what a complex is.
https://www.youtube.com/watch?v=0-IuXkb3gmw&list=UU39Bl2p-FRh6HxY8hO87RxQ

Use 70% of the load of your weakest lift from the Complex to perform the first set. Then use 90% of that lift for your second set.

Then for the actual workout, pick an upper body push, upper body pull, and 1 lower body push OR pull to be your main workout lift for that day.
Ex: Chin, Inclined Bench, and Front Squat.  OR  Dip, Inverted Rows, and Sumo Deadlift

Do this for 3-4 sets, 6-12reps each depends on your time, energy level, and goal.  The video below and the articles in the comments section will help you determine what's best
https://www.youtube.com/watch?v=6DMYt3k5ofQ&index=60&list=UU39Bl2p-FRh6HxY8hO87RxQ

Then finish your workout with a combo routine.  The difference between a Complex and a Combo is that for the combo, you are selecting multiple movements to do them in a row 1 rep at a time for 2-3 rounds where for the complex, you are perform 1 movement at a time for multiple reps in a row before moving onto the next pre-selected movement without rest.

Also, pick a load about 90% of your weakest lift out of the pre-determined lifts for the combo, then attempt to keep using that load or higher for the following set(s).

Sample Setup

Warm Up:  Complex: Squat, Good Morning & Press  2-3sets
https://www.youtube.com/watch?v=JzLVx4wkx-8&list=UU39Bl2p-FRh6HxY8hO87RxQ

Workout: Front Squat, Inclined Bench, and Chin
https://www.youtube.com/watch?v=2MlAy6PBjYY&list=UU39Bl2p-FRh6HxY8hO87RxQ&index=44

https://www.youtube.com/watch?v=TLmrumcYtwU&index=43&list=UU39Bl2p-FRh6HxY8hO87RxQ

https://www.youtube.com/watch?v=OcNfwXjcMCY&list=UU39Bl2p-FRh6HxY8hO87RxQ&index=46

Finisher: Combo: Clean, Jerk, Squat & Jerk 2 sets of 2 rounds
https://www.youtube.com/watch?v=T5APxdJePew&index=28&list=UU39Bl2p-FRh6HxY8hO87RxQ

Here are some other fun complex and combos to mix things up
Complex: Single Leg Good Morning & Push Press 6/6/6
https://www.youtube.com/watch?v=gZx7a7p5gJU&list=UU39Bl2p-FRh6HxY8hO87RxQ

Combo: Dead, RDL, Clean, Clean 3x
https://www.youtube.com/watch?v=U6FooNlau0A&list=UU39Bl2p-FRh6HxY8hO87RxQ

Complex: Jerk, Push Press & Clean 4/4/4
https://www.youtube.com/watch?v=KfGtPTHLMP0&list=UU39Bl2p-FRh6HxY8hO87RxQ

Combo: Back Squat, Push Press & Morning Squat 4x
https://www.youtube.com/watch?v=oAeJq8IT3Pk&list=UU39Bl2p-FRh6HxY8hO87RxQ&index=29

Look around my youtube and you'll see other complex and combos with Olympic movements to add more explosiveness and fun into your routine.

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