Killer Complex Workout!!!

I have a workout that I have been saving and I am not sure why. Because everyone needs to include this in their daily workout routine. It can be used as a warm up set or can be used as a workout all by itself.  Most of it comes from Javorek's Complex but has some modifications.  It is called a complex because of the many different movements that are put together  all in one exercise.

This Complex is great for beginners who need to learn the technical movements of Olympic lifts. This complex helps with learning it.  Always start with the 45lb barbell and then progress from there. Even if you are using this as a warmup before your workout, use just the bar. (Even if you are jacked and swoll!) When you start progressing, you will use 25% of your bodyweight on the barbell and progress weekly only 5% at a time.  You will max out around 50%-60% of your bodyweight on the bar.  If you are not advanced it may take you 2 weeks at lets say 30% before moving to 35%.  You need to be able to move the bar correctly and not have any weaknesses.

The movements are High Pull, Hang Snatch, Squat-Press, RDL(Straight Leg Deadlift), Bent Over Row.  Completing each movement 6 times times 5 movements equals 30 reps total till you put the bar down.  If you are using this for a warmup you will only do this 2-3 sets. For a full workout, you complete this 6 total sets with 2-3 mins rest in between each set. (can complete abs at this time if you want)

Here is how to perform:

High Pull-Stand with bar in hands in athletic position-Pull barbell to chin with elbows up

Hang Snatch-Stand with bar in hands in athletic position-Pull barbell all the way over head-keeping bar close to body, and not pressing the bar. Explosive movement

Squat Press- Stand with Barbell behind your head resting on your shoulders, Squat parallel and stand then press the bar overhead after the squat. Return bar behind the head onto your shoulders.

RDL(Straight Leg Deadlift)--Keep legs straight with knees slightly bent, stand with bar in hands in athletic position, bend over and reach for your toes, keeping your head and eyes up with a flat back. Return to upright position

Bent Over Row- Stand with bar in hands in an athletic postion, bend over and keep your back straight with head and eyes up, let the bar hang below you. Pull the bar to your chest and return. Complete 6 reps.

After completing all 30 reps you will now know why this is a Killer Warmup or Workout.  I guarantee after putting this in your routine, you will notice a difference in strength levels with other lifts, technique skills and better cardiovascular strength while completing any conditioning. Give it a try and let me know how it worked out for you.

Start at 25% for 5 Exercises X 6 Reps--30 reps each set, 6 Sets for 180 reps total
Or 2-3 Sets of 25-30% of Bodyweight

I'll see you later!