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Keith
05-06-2009, 10:22 AM
I've been meaning to throw some conditioning work into my routine and these seem pretty brutal and easy to do/use considering the equipment I already have. Who here does them? Besides the basic youtube search, have any recommended videos or links?

TUEFELHUNDEN
05-07-2009, 02:40 PM
I do and they are great. Javorek's are a good starting point and I like to modify them and go heavy/light on different days. Try this link.
http://staff.jccc.net/ijavorek/bookdb.html

Auburn
05-07-2009, 02:49 PM
Dan John put up some of his favorite: http://danjohn.org/complex.pdf

He has said he likes 8s for conditioning on these, and uses 3s for mass building.

I've heard good things about this rowers combo: http://www.davedraper.com/pmwiki/pmwiki.php/PmWiki/RowersCombo

And, there is always the Bear: http://www.youtube.com/watch?v=ItQZJQW2bQk

KingJustin
05-07-2009, 02:59 PM
There's tons of variations that you can do. Complexes are awesome for cardio.

Matrick
05-08-2009, 07:06 PM
there is a complez on the inside out dvd as well

coachjburk
05-20-2009, 06:39 AM
complexes are great, we do them often early on in our off-season, as well as on Saturdays during the season
the link below has some examples of DB/BB complexes (about 1/2 way thru)
Javorek is an excellent resource for these
I will post link later (Im new to the board and have to hae 10 posts before link)

coachjburk
05-20-2009, 06:59 AM
link with some examples of complexes (around middle of video
http://www.youtube.com/watch?v=kG2HPbchGrs

Tom Mutaffis
05-20-2009, 09:03 AM
Here is one that a friend of mine did...

BB Complex: 95 lbs; 4 rounds; 90 sec between sets

• Deadlift – 6 reps
• RDL – 6 reps
• Bent Over Row – 6 reps
• Power Clean – 6 reps
• Front Squat – 6 reps
• Push Press – 6 reps
• Back Squat – 6 reps
• Good Morning – 6 reps

danroche
06-08-2009, 02:08 PM
Just finished listening to the latest Dan John interview on the fitcast. For these complexes, are these things the ONLY things you would do in a workout, or are they done as warmup/warmdown?

I assume the former, just wanted to confirm.

Sensei
06-08-2009, 02:45 PM
Just finished listening to the latest Dan John interview on the fitcast. For these complexes, are these things the ONLY things you would do in a workout, or are they done as warmup/warmdown?

I assume the former, just wanted to confirm.
Dan has a lot of great stuff out there. Could be a workout by itself but often it's a warm-up.
He has his own forum at davedraper.com and a new book out that is great.

Transformer
06-18-2009, 08:57 PM
Here is one that a friend of mine did...

BB Complex: 95 lbs; 4 rounds; 90 sec between sets

• Deadlift – 6 reps
• RDL – 6 reps
• Bent Over Row – 6 reps
• Power Clean – 6 reps
• Front Squat – 6 reps
• Push Press – 6 reps
• Back Squat – 6 reps
• Good Morning – 6 reps


Is that 90 seconds between the excercise like Deadlift and RDL or between each round?

Travis Bell
06-18-2009, 09:09 PM
I believe it's 90sec between each round, otherwise I would imagine there wouldn't be a specified number of reps

Off Road
06-18-2009, 10:11 PM
There's always the old York course. Do the first group of four back to back, then the next group of four back to back, etc...Peel yourself off the floor when you're done.

Simplified System of Barbell Training (Better Athletes Through Weight Training version)
(One set:10-15 reps on each exercise)

Warm-up…Light Power Snatch
1. Barbell Curls
2. Standing Behind Neck Barbell Presses
3. Upright Rowing
4. Standing Barbell Side Bend
5. Barbell Clean and Press
6. High Pulls (Clean or Snatch Grip)
7. Deep Knee Bend and Press Behind Neck
8. Power Snatches
9. Standing Barbell Press
10. Barbell Bent-Over Row
11. Deadlift
12. Squats

Notes:
Note - Deep Knee Bend & Press Behind Neck – Position bar behind neck, go down to a full squat, when you start to rise press the weight overhead (almost a behind the neck push press as you come out of the squat).

Whole program is done standing on your feet. Try to use the same weight for the first four exercises. Then add weight and use the same weight for the second four exercises. The exercises are grouped together to reduce weight changes. Add weight to each of the last four exercises.