Monday 23.6: Bar complex

Monday. Barbell complex, 2 clean + 2 front squat + 2 jerk. Start at 40kg, add 5kg per set. Go until failure, then start over. Result, first round 90kg, second round 85kg.

Complex. Compare to 1.10.2013

• 2 cleans
• 2 front squats
• 2 split jerks
• Start @ 40kg, add 5kg after every set. Continue till failure, then start over.
• Result. 1st round 90kg, 2nd round 85kg

I remember having done this at least 2-3 times before, this is kind of my own benchmark workout (Don) haha. Well, I'll give some credit to Chris Spealler who I saw do something like this way way back. I tried it once then, and fell in love on the complex right away. I've been testing myself every now and then to see how my strength levels have increased. And it has definitely been a positive signal that I've always been able to lift heavier weights than previous time.

I checked it afterwards that on those earlier occasions I've done 1 power clean and 1 squat clean. Today my goal was to hit it with 2 power cleans all the way. I almost stuck to that plan. Only the last clean on both rounds were squat cleans. That means the latter 90kg clean on the first round and the latter clean on the second round at 85kg were squat cleans, everything were power cleans. That was great job for me! I tend to go squat clean when it goes over 80kg to develop my full clean.

So the nature of the workout is that you do all those 6 reps (2 cleans, front squats and jerks) touch'n'go style without readjusting the grip anywhere in the middle. When I did this one for the first time my 1 rep max jerk was around 80kg (now it's 105kg) and the point was to start at about 50% of that 1RM. So just for comparison purposes I've done this in a similar style, starting at 40kg still at this date. Add 5kg after every set (those 6 consecutive reps) and try again, a little heavier all the time.

Those first sets are obviously light but they are actually very good warm-up and preparation to those heavier sets. My work capacity today was very good indeed. I must say. Power cleans went smoothly, the bar path was natural and the turnover was quick. On the front squats I went deep, way below parallel to improve mobility at the same time. Utilized the bounce at the bottom on some sets. I was afraid the jerks would be the most difficult part and it probably was but I was efficient there too. My dip and drive part was effective enough to get the barbell overhead with a good lockout.

This was the first time I got to 90kg. I think I had something left in my tank at this point. My elbows were getting a little sore after all the jerking around so I stayed at this weight. There was another round of reps ahead of me. On the second round I got to 85kg as prescribed. On both rounds I felt like I could have still moved the barbell. At this stage my elbows were definitely kindly asking me to stop so I listened and saved a little for future.

This was very encouraging complex work for me. The weights were heavy for this kind of complex. Unfortunately I couldn't take a video of the work put in.