Barbell Complexes
Feeling the effects of the previous day so changed the plan
14/4/22
Barbell Complexes
Feeling the lower back a little too much from previous two days work to do a heavy session today, to be expected to be honest, So went with some complex work with the bar and trying out a new exercise.
Hang Clean from Knee + Push Press
Hang Clean Mid thigh + Tall Jerk
Bent Over Rows - Supinated Grip
Ring Dips
I'm a big fan of Barbell Complexes more exercises in a row can be a really effective and time efficient way of training, and that's why I'm a big fan of them. Again Istvan Javorek has a huge amount of different complexes in his books so it's a great place to start to get some ideas if you unfamiliar with them.
I've also seen some great stuff from weightlifting coach Mike Causer at LOWA (Mike is a great coach and well worth a check out)
I'm a big fan of Barbell Complexes
Today I went with classic complex the Hang clean and push press, and then mixed it up with the tall split jerk, something I hadn't done before.
The first set it was a bit of getting my head around on the Tall jerk, then I decided to drop the weight so I could get my technique dialled in better - remember never sacrifice technique for weight.
Once I did this the exercise felt much cleaner in my execution.
If you don't know what the Tall Jerk is here is an excellent video by Catalyst Athletics (Note - This isn't me :) ) The Version I used today was the second version demonstrated in this video
The Workout
Switch on
Functional Neurology Exercises x 3
+ Goblet Squat
+ Halos
+ Good Mornings
+ OH Press
+ Barbell Row
+ Clean pulls from knee
Main Event
Total
6 x 3 Hang Clean from Knee + Push Press @ 50kg 900kg
6 x 3 Hang Clean Mid thigh + Tall Jerk @ 40kg 720kg
3 x 6 Barbell Row - Supinated grip @ 40kg 720kg
3 x 6 Ring Dips @ 85kg 1530kg
2 x 30sec Hangs from bar
Total 3870kg
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