barbell complexes for cardio

Discussion in 'Fitness & Nutrition' started by grimstone, Oct 15, 2008.

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  1. grimstone

    grimstone magic murda bag OT Supporter

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    the treadmill and elliptical make me want to bash me head in when i do them. so i started doing complexes for cardio. has anybody done them for that purpose and had success. right now im doing 135lbs 5 sets of 5 reps powerclean + push press with 1min rest in between. i plan on adding front squats and oh squats later on. i eventaullay want to get to power clean + front squat + push press + oh squat. any thoughts?
     
  2. Hamster

    Hamster Active Member

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    Last Sunday I did 5 continuous rounds of the following at 135 lbs.
    15 deadlifts
    12 hang cleans
    9 front squats
    6 push jerks
     
  3. RICK RO$$

    RICK RO$$ Active Member

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  4. grimstone

    grimstone magic murda bag OT Supporter

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    cool im gonna try all those out
     
  5. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    yes, lower the weight
     
  6. mandrew

    mandrew New Member

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    word.. 45-55lbs is good if you want to do a really hard complex... like 10 reps each of 6 different exercises, wait a minute, do it again, repeat until you feel like yackin. It's not strength training so 135 is counterproductive to the purpose of complexes even for elite athletes (from what I've read anyway)
     
  7. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    here's a regressive complex...

    95lb Olympic bar

    oly snatch x 10
    oly clean x 10
    oly high pull x 10
    deadlift x 10
    shrug x 10


    you could make up nearly unlimited combos for a complex, but the trick is choosing moves that blend well and regulating your rest periods.

    this would be a great thread for me to go on and on about kettlebells, by the way...
     
  8. archangel

    archangel Active Member

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    How are complexes different from say other routines you see fighters do like Rich franklin and sean sherk? Is it different than metabolic conditioning?

    http://www.youtube.com/watch?v=1G61d0feaIg

    http://www.youtube.com/watch?v=cq7Kdv0RHmc

    http://www.youtube.com/watch?v=l_e1xnYx6EY
     
  9. Blade

    Blade Time to swolercize

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    INteresting
     
  10. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    First link is hardcore man shit...have not seen that vid before, great find. Sean Sherk is a fuckin cardio monster.

    Second and third vid are more closely linked to what complexes should be like. Those are geared for fighters with sets split into round times, but either way the idea is the same. Most non-fighters would do something similar to the second vid with Rich Franklin because it involves a lot of standard gym equipment and familiar moves.

    I like the dumbell spins in the third vid too, my clients are gonna be doing that shit next week for sure.


    I think that the threadstarter was looking for something a little less intense, with more of a strength aspect, but either way, these vids are good examples.
     
  11. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    Also the second vid with Rich Franklin has a unilateral hip sled where each leg moves independantly... would love to have that
     
  12. archangel

    archangel Active Member

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    Yea I really like doing cardio involving free weights and circuit type training. It's a break from sprints and running. I vary it up but a routine of mine will look like this

    3 rounds
    Turkish getups
    dumbell thrusters
    Burpees
    DB swings
    bear crawls
    medicine ball throws
    4 - 6 sprints 1:2

    I'm still trying to learn more on how to do this type of cardio. I did crossfit for a while and that was cool. And yea I am going to try the DB spins...looks like it will shred up your CORE!


     
  13. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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  14. mandrew

    mandrew New Member

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    holy fuck that guy talks a lot... get to the goddamn circuit
     
  15. grimstone

    grimstone magic murda bag OT Supporter

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    The Bear is basically five lifts in one, but with some subtle differences in how I piece them together. It's comprised of the following:
    1) Power clean (from the hang position usually, but it can also be done from the floor)
    2) Front squat
    3) Push press (from front of shoulders)
    4) Back squat
    5) Push press (from behind the shoulders)
     
  16. gubment cheese

    gubment cheese New Member

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    i'd like to try this out

    since you aren't lifting lots of weight, do you think it'd be ok to do inbetween reg lifitng days?
    i.e. Mon - Legs; Tues - this stuff; Wed - Chest etc, etc...?
     
  17. TheMarchHare

    TheMarchHare OT Supporter

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    hmmmm sounds pretty awesome. and gives me an excuse to replace running for awhile... going to the gym now.
     
  18. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    your "regular" lifting days would suffer as a result


    gotta line up your goals with the workout you are doing


    these complexes = great endurance and cardio, but not strength or hypertrophy
     
  19. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Except they're in the ring all day building their endurance........ then they go to the gym and train endurance.
     
  20. grimstone

    grimstone magic murda bag OT Supporter

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    my plan right now
    mon-lift
    tues-complex
    weds-complex
    thurs-complex
    fri-lift

    im just trying to drop some fat and keep strength around where it is now.
     
  21. Matt2000ss

    Matt2000ss OT Supporter

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    I did back today and decided to try finishing my workout off with....

    Complex one

    Deadlift, 6 reps
    Romanian deadlift, 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

    My body didnt react well to it and I shit my pants a little. Not a solid stool, but a dribble out my asscrack. Except for the mudbutt, it really kicked my ass and I'm gonna try to find a way to workthem into my week.
     
  22. Tetragrammaton

    Tetragrammaton New Member

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    kettlebells :bowdown:
     
  23. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    :bigthumb:
     
  24. gubment cheese

    gubment cheese New Member

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    can someone link me to instructions for the power clean and push jerk? I don't see them on exrx,net
     
  25. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    try youtube. look for rippetoe as well
     
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