Complexes

[XTrainer]

Anybody know a good site where I can learn about making and training with complexes?

[JFG]

Google Justin Garcia and his ChimChim workout.

[Urban]

Here's my rule of thumb on complexes: you need to use exercises that require similar weight. If you are deadlifting and upright rowing in the same complex something is wrong. Some simple places to start:

Snatch + overhead squat
Clean + front squat + push press
Clean + front squat + push press + back squat + push press
Burpee + Clean + front squat + push press + back squat + push press (I've never tested this one).

IMO, comlexes are pretty easy to create once you get a feel for it.

[Urban]

Originally Posted by JFG

Google Justin Garcia and his ChimChim workout.

From what I see that's a circuit not a complex.

[XTrainer]

[quote=Urban]Here's my rule of thumb on complexes: you need to use exercises that require similar weight. If you are deadlifting and upright rowing in the same complex something is wrong. =QUOTE]

I was just thinking this.

Also, how do you fit complexes in with the rest of your lifting schedule? That's the hardest part for me.

[Sonny]

Originally Posted by Urban

Here's my rule of thumb on complexes: you need to use exercises that require similar weight. If you are deadlifting and upright rowing in the same complex something is wrong. Some simple places to start:

Snatch + overhead squat
Clean + front squat + push press
Clean + front squat + push press + back squat + push press
Burpee + Clean + front squat + push press + back squat + push press (I've never tested this one).

IMO, comlexes are pretty easy to create once you get a feel for it.

Let me add:

Romanian Deadlift + Bent Over Row
Dumbell swing + DB OH Press

[Standard]

Originally Posted by Sonny

Dumbell swing + DB OH Press

I was just trying DB cleans to OH press good exercise, really tricky with 2 at a time though

[Standard]

Originally Posted by XTrainer

Also, how do you fit complexes in with the rest of your lifting schedule? That's the hardest part for me.

I usuallly do a complex or a superset for a warmup

You can also use them in place of a normal set of exercises, say i need to work my OHP, i may throw in clean and press instead.

Or if your legs are a weak point you may just add a full clean before your OHP on that day just to add more leg volume to your week. Just get creative and use a complex to replace or add too, just remember if your working out the next day to avoid exercises of that movement.

[Urban]

Originally Posted by XTrainer

Also, how do you fit complexes in with the rest of your lifting schedule? That's the hardest part for me.

Right now... I'll catch shit for saying it, but complexes, gpp and grip training comprise the majority of my routine. If I were training for peak strength, I might do them as a finisher at the end. 5-10 minutes at the end of a routine to make sure I put in a full day works for me.

honestly, I've got to get more structured with my routine right now. I've just kinda been playing everything but grip training by ear and it's not going to work much longer. I feel like a dirty crossfiter.

Let me add:

Romanian Deadlift + Bent Over Row
Dumbell swing + DB OH Press

Nice. On the second one do you swing to overhead, and then lower clean position to press, then repeat from there?

[Sonny]

Originally Posted by Urban

Nice. On the second one do you swing to overhead, and then lower clean position to press, then repeat from there?

I may do the swings consecutively and then go right into presses.

Or I'll swing into the top of the press, lower the weight, press again and then lower straight down between my legs and repeat. This has my lungs on fire man!