Back in March, we posted a blog about barbell complexes – in case you missed it, check it out here: We LOVE Barbell Complexes
The post was quite popular, so we figured that you might love BB complexes as well. For this reason, we decided to give you some new inspiration by sharing some of the best complexes we’ve done in 2013. Furthermore, we have also added some demonstration videos – we hope that you’ll like it!
Ditte & Sarah
Complex 1: Snatch Push Press / Overhead Squat
- 3 Snatch Push Press
- 3 Overhead Squat
Nice and simple, this complex is somewhat ‘low intensity’ but demands a well developed technique and especially a good mobility. If you are very inflexible, substitute Snatch PP with regular push presses (in front). If you are feeling playful, try adding snatch balance or altering the rep scheme.
Complex 2: Powercleans/ Frontsquats / Jerks
- 2 Power cleans
- 2 Front squats
- 2 Jerks (or shoulder to overhead anyhow)
This complex is fun, because the front squats will make the jerks so much more difficult than normally (Try it, and you know what we mean). Try this for max weight or use a fixed weight and go EMOTM (every minute on the minute) for a brutal workout.
Complex 3: Big Clean Complex (from CompetitorsWOD)
- High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
- High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
- High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.