Bear complex. 65%x3repsx3sets, 70%x3repsx2sets. I was taxed but not heavily (I did 3 sets of pull-up variations afterwards). The second one will challenge your energy systems more, and the 1st will be for strength. This is a very common complex. The work:rest ratio should be 1:1 or 1:2. He coaches dedicated weightlifters of all ages (Youth to senior) as well as running the well respected First Pull website. The clean and jerk combo, and the jerk combo are really well suited to everyday athletes, and the snatch combo is perfect for the more weightlifting centric types. The clean 90 teaches you to have the bar on your shoulders at parallel. This complex is the best bet for a beginner because very little Olympic lifting skill is necessary to complete the movements. The snatch without jump is a good drill to force the lifter to keep the bar close and move fast under the barbell. The Bear Complex is a strength, muscle building and general conditioning barbell complex that can be used several times per week depending on needs and goals. When implementing as conditioning or strength training we use complexes later in the workout and we generally use heavier weights. Jean-Patrick Millette is a full time weightlifting coach located in Montreal, Canada. Clean + Front Squat + Jerk. The goal here is to really get the bodily structures ready for weightlifting. I don’t know which one is harder doing this or the BB equivalent 🙂, I played with the rest periods, started at 90 secs rest and pushed it up to 2 minutes by the end of it. The following are 10 weightlifting complexes that will improve strength and technique: Power Snatch + Overhead Squa t. Hang Snatch + Snatch. Others find them dangerous, hardcore, and completely out of the realm of normalcy. That’s a very common complex as well. Some think the snatch and the clean and jerk are the epitome of strength and athleticism. Required fields are marked *, Wil Fleming.com – Strength, Power, Speed, and Explosion Training for Athletes, THE COMPLETE OLYMPIC LIFTING HANDBOOK – AVAILABLE NOW, Wil Fleming - Weightlifting Performance | All Rights Reserved | 2017 | Website by SliceDigital, The Busted Training Program: 7 Fixable Movements to Train Athletes Better, Whole Foot, Whole Time: Balance in Weightlifting Movements, Performance Pod 48: Kinetik SC-Strength and Conditioning in the Middle East, Earning the Right to train Overhead: Eric Cressey on the snatch. It makes the task of weightlifting just much harder. 2. A long complex would be something like Clean Deadlift + Hang Clean + Power Clean + Clean + Front Squat This one incorporates five movements, so the weights would need to be lighter. Clean PULL (till power position) + CLEAN. For this to happen, muscular force can be graded in two ways: 1. Mistake : Many athletes I work with didn’t warm up correctly for weightlifting. Anyhow, when I do use it, I will have the lifter stand on a platform/podium (or some plates) to make the pull longer and harder. Fill in your details below or click an icon to log in: You are commenting using your WordPress.com account. Press J to jump to the feed. However, the innate difficulty and highly technical nature of these lifts predisposes them to major errors. Sometimes I will also have the athlete do the pulls without being able to touch the ground after each reps. Usually, 3 front squats works well but I have had success with 1 as well. I used pictures of Wonderlifter. The other day I started off with Deadlifts (5×3) then a complex of Power Cleans, Front Squats, Push Press and Bent Rows (3×5). A short complex would be something like Hang Clean + Clean Since this one only incorporates two movements, you would probably be able to use fairly heavy weights. Coach Burgener knows more about Olympic Lifting than anyone on this planet. Each complex has a challenge weight that only true beasts can do (for reference I am NOT doing that weight in the videos). Superb article! Awesome that you liked them! After being done with the pull, he centers himself on the podium to do the snatches. This is actually a great complex to improve snatch technique, just keep the weight light enough to make the movements retain a speed quality. The power snatch teaches to forcefully extend and pull long. BB complex, 4-5 movements, 5 reps, 3-4 sets, Workout 2 – Sometimes it’s due to timing errors and other times it’s due to positioning errors. Check out the units that can be completed in our group. Keep in mind that this is NOT meant to increase technical efficiency or strength but just a fun complex to increase work capacity. Don’t miss out on Updates : Make sure you follow First Pull on Facebook and Instagram for daily pictures and advice. We welcome discussions regarding elite athletes, amateur athletes, competition strategy, training, theory, technique, Weightlifting programming, and current events in the sport of Weightlifting. Complexes can be about everything, but here i’m listing some that I like and use and I kept it simple for this reason. The whole workout consists of 5 rounds. The ability to vary or graduate force is essential for performance of smooth, coordinated patterns of movement. It’s a complex movement that requires plenty of practice in order to perform safely and effectively. The use of ratios for weakness identification and programming. Do you assign percentages or do you allow them to work up on the complex? This thing is brutal on the lower body. With our illustrated guide above, we attempted to break down this lift into its component parts to help beginners learn it. A weightlifting complex is generally a series of barbell movements (using aspects of the snatch, clean, or jerk generally) performed in one large and continuous set. ... Good for some weightlifting specific condition. As the manager of the 6,700+ member large CrossFit WOD and Programming group on Facebook, I decided it was my responsibility to provide a progression to safe weightlifting with the barbell to help newcomers to the group but also provide a structure to submit videos for skill assessment and receive constructive feedback to improve. He has a bachelor in kinesiology. I think 2 minutes Thanks for the question. This will get your grip, traps, legs, and shoulders pretty good. Clean & Jerk Complex | Olympic Weightlifting (NYC) August 3, 2012 By . If no Olympic lift is included then going up to 8 reps is perfectly acceptable. Generally, it’s recommended to start with light weights and increase the load gradually. If you want to improve your snatch and/or clean & jerk then you NEED to attend the CrossFit Specialty Course: Weightlifting. This definitely requires some serious rest. I’ll definitely give both a go and will come back to you on them 🙂, Did the following on Saturday (took the movements from one of your TNation articles 😉, Dbl KB Complex using 16 kgs KB’s Part 2 will cover the ”How”, which includes common mistakes and common complexes that can help target these errors specifically. Are these not just giant sets? This complex involves three times through of the following: 1 snatch (or clean) pull to … Sorry, your blog cannot share posts by email. It’s impossible to hold the right positions without the right mobility. I don’t believe that any of this is novel, but putting it all together in a same article is a great way to put things in perspective. Thanks for your interest! If you’re new to weightlifting, or even if are experienced, Tremello recommends this complex, which he calls the snatch pathway complex (although it can be done with a clean, as well). The clean Pull is performed up to the middle of the thigh with the almost complete knees straightening, but shoulders remain above the bar and always cover the barbell,arms are relaxed, the trajectory of bar movement is as close to the trunk as possible. As you can see a 4 exercise (20 rep) set will take 1:30 to 2 minutes. Do you: first (1) do a split jerk (but not bringing your feet together), then (2) lower yourself three times so your knee touches the ground, and in the end (3) pushpress the weight twice out of the lunge? I just don’t understand the first Jerk Complex: If a motor unit is activated once, the twitch that arises does not produce a great deal of force, but if the frequency of activation is in… With a little creativity, you can develop weightlifting complexes that suit your specific […] Mistake : missing jerks after hard clean (not driving enough). Clean Pull to Toes + Hang Clean. Since the lifter can’t go to this heel right away, he has to stay over the bar and pull through the midfoot. My question is I’m currently doing a strength and conditioning program 3 x a week which basically consists of 4-5 movements with a focus on building general & functional strength followed by a finisher/metcon. If you choose to do this complex as a strength building movement then prepare with some serious chalk and some tape on the old thumbs. In complex 1 that would mean you complete 4 to 6 reps each of deadlift, row, clean, thruster, and squat before you put the bar down. We actually want to use that nice and long pull in the snatch itself. On an interesting aside the first time I completed this complex for 3 sets I ended up taping the Dumbbells to my hands to finish my 3rd set (that is not recommended). This is actually a great complex to improve snatch technique, just keep the weight light enough to make the movements retain a speed quality. Usually, the first week I program 3+1, second week we up the weight and go 2+1 and third week we will do 1+1 with even higher weights. Basil- Nothing is worse than not meeting the bar whenever you clean. Thus the clean 90 teaches you to receive the bar a bit higher so you can really bounce out of the hole. About 20 years ago, strength and conditioning coaches began to search for better ways to warm up their athletes while minimizing the time in order to keep an efficient workout pace. Complexes can be designed with any quality or skill in mind and there are some great resources (like this book: Cardio Strength Training) out there with plenty of awesome options in them. b. Squats – 4×5 Trying to do negative rest periods will quickly turn this session into an exercise in aerobic capacity. Mistake : lack of strength or bad positioning during the squat. You are absolutely correct, these can be plugged in when pressed for time. It should not be done rapidly. Did Teen Wolf Olympic Lift? I like two cleans, rather than one, because all the strength in the world won’t help you stand up if you don’t pull and catch correctly. Change ), You are commenting using your Facebook account. 5 sets of 5, 5, 5, 3, 3 at the same weight. Actually, this is probably the most common mistake in weightlifting. (this one is brutal, particularly so when you go up to  90 kilos as was done on a dare 1 training session). Fast forward 15 years and today we use plenty of different complexes at my gym, different implements, different goals, and different results. It’s one of the only way to really work on the pull under. Run with them and tell me how it turns out. You don't want to be wasting energy off the floor or in the second pull – a good coach can quickly identify this and help correct it.That said, the Olympic lifts aren't difficult to learn – I can teach a group of athletes how to Olympic lift in just a couple sessions. Complex sets are typically defined as moving through a similar range of motion with increasing rate of force production. Complex: clean pull + clean + paused front squat + push press + paused jerk. Question: If I’m intentionally dropping the reps on the last 2 sets (rather than doing it because I struggled to complete the previous set) should I slightly increase the weight for these sets? Press question mark to learn the rest of the keyboard shortcuts Snatch Pull + Low Hang Snatch. He has been very active at promoting the sport of weightlifting. Back then it was the same everyday. Nice work again Will. "The Bear" can be used as: Warm Up - As a warm up before weight training. Excellent article. I will outline the pros and cons of using complexes to improve weightlifting success in this post. The complex is for working out angles in pull and clean. Change ). Yes, motor units(or neurons) are part of the neurological system. Too much power snatch is not good, and that’s why we add the regular snatch at the end. Before you start, I strongly encourage you to hire a good lifting coach to evaluate your movements. Will try during my deload week. I say increase the weight if you are dropping the reps. I outlined the reasons you should or should not include weightlifting complexes. First and foremost, establishing the hook grip for the cleans will be vital and maintaining control of the barbell. weightlifting skills: hang power clean + power clean + front squat + full clean. A weightlifting complex can be as simple as 1 Power Clean + 2 Front Squats + 1 Split Jerk…or can … This helps in teaching how to stay over the bar a lot. Complex :  Muscle snatch (no thighs/hips touch) + snatch without jumps. Your training plan, though, will be a lot more complex. For a reference point, a complex is the used of multiple exercises to be done one after another one without rest. I made a couple of changes yesterday to “The Tortoise” and one of my athletes loved it. I do like the training method nonetheless. If you choose to do this  complex as a strength building movement then prepare with some serious chalk and some tape on the old thumbs. I think both are awesome options! The snatch and clean & jerk, as well as their variations (snatch pulls, clean pulls, from the hang, from blocks, from a deficit, power variations) are great exercises to develop strength, power, and muscle mass in the legs, entire back musculature, and shoulders. What I'm talking about is becoming good at the Olympic lifts, as opposed to th… Mistake : Getting pinned down in the hole and missing the bounce. A complex is the combination of two or more different lifts into a single set. A bit less than a month ago, I wrote about the pros and cons to using weightlifting complexes to improve technique and strength. Change ), You are commenting using your Twitter account. As a weightlifting competitor and … Evil. Let me take you back a few years (15 to be exact) as I walk on the platform for the first time at the Hoosier weightlifting club. Good little barbell complex to get the blood flowing in the right spot and helps losen up. This kind of exercise does not work the target muscle fiber for a max clean & jerk. Typically doing the most taxing movements (Olympic lifts) first will preserve technique. Not wrong. How long would you rest in between sets: 1:1 or 1:2? ( Log Out /  But of course that is very nice to watch, and there is no doubt that it is a great feat of strength. I always have percentage in mind, but we also auto regulate a lot. This complex features a move that I named monkey jumps a long time ago, and is only seen in my gym when using this complex, it is a split jump high pull hybrid that actually has some carry-over to the Olympic lifts and the act of pulling yourself to, and around the bar. c. OHP – 4×5 Feel free to play around with them, just let me know what you do! As outlined in Part 1, It goes without saying that these complexes should be included only if you are far from competition and not replace the lifts themselves (You still need to snatch and clean and jerk if you want to refine your skill). 4 or 5, does it really matter? Use a moderately light weight and perform the Bear Complex to raise core body temperature and get blood pumping into your muscles. Mistake : Bar trajectory is good, but the lifter does not make the bar move fast or make it achieve good height. I wrote 3 squats, but it can be done with 1 or 2 squats obviously. Complexes i have written and done in the past have 5 exercises. Complexes mean that you do x reps of a certain movement before moving onto the next exercise, complete the next exercise for the prescribed number of reps and then go on to the next exercise and so on. Your email address will not be published. Klokov has been filming himself doing barbell complexes for years — including before his retirement from international weightlifting competition in 2015. Nothing is worse than not meeting the bar whenever you clean. A bit less than a month ago, I wrote about the pros and cons to using weightlifting complexes to improve technique and strength. I rarely program high pulls here. Whatever you learn in your complex has to transfer in the full lift. In terms of duration of holding onto the barbell, we want to find a balance between speed and moving well. Thanks for the comment. The Clean Complex V 2.0 Movements: Power clean, split jerk (each leg), front squat, reverse lunge. This complexes serves to depletes your legs so that you get used to the feeling of jerking on tired legs (as would happens following a hard clean). So today I did a 3 movement BB complex; Hang Clean , Push Press and Good Mornings (my knee is a little sore at the moment so left out a leg movement which i usually have in there). The double bounce FS is a squat where you bounce, go up a bit past parallel, and you go back down to bounce and stand up. is what I should’ve used all the way through. Anyhow, we could say that it’s due to 1) improper extension, 2) pull not finished, 3) not using the hips correctly. Looking for your feedback on how many reps, sets & movements I should be working at, Workout 1 – Be a better coach , Clean and Jerk , Complexes , Olympic Lifts , Power Clean , Snatch , Training for Power By wil October 25, 2012 1 Comment This complex is extremely technical in the early portion and a good opportunity to focus on a portion of your clean technique. It’s one of the only way to really work on the turn over and you cannot complete this with the bar travelling forward. Repeat for up to 3 sets if you really want to. I don’t program it too often because I like to separate pull work and and the classic work. Always enjoy your articles. Strategy: The limiting factor of the “Big Clean Complex” will be holding onto the barbell and the overhead movements. Here is Wonderlifter’s facebook. Mistake : Bar is pulled to the hip and then banged away resulting in lack vertical force applied to the bar and excessive back use. 3. Where I’m pressed for time or I just simply want to do something different to my standard routine would you recommend using one of these complexes (or an amended version) on those days? Change ), You are commenting using your Google account. Post was not sent - check your email addresses! 2. Power Clean Complex #1 3) Pick your poison What ails some coaches from teaching weightlifting movements, I believe, is the misnomer that they must teach a … doing complex do not transfer for a max clean & jerk in competition. 1. They go through it 3 times. BB complex, 3 movements, 3 reps, 4-5 sets Through variation in the frequency at which motor units are activated. The popularity of CrossFit and a number of other cross-training, group exercise, and boot camp classes has led to a dramatic upswing in the use of the Olympic lifts in recent years. I’d first start light until you can maintain position with heavier weight. Sorry to sound like a pain in the butt but I have one more Q 🙂, On the day where I replace a standard S&C session with a complex workout what is your opinion on doing one of the following? The clean 90 degrees is clean where you catch the bar around parallel (so not full, but not standing up as well). This following article is thus about common mistakes and complexes to address the mistakes. /r/weightlifting is where we discuss the competitive sport of Weightlifting; the Snatch and Clean and Jerk. A couple rules…. If you suck pulling from the floor, concentrate … You are not going to walk quickly the next day, and maybe not the day after that either. This is a great complex to learn the clean and its variations. Just examples of wording and inconsistencies among strength and conditioning/fitness phrasing. It’s good to toughen you mentally for this reason. WOD: EMOM 15 min: 4 … ( Log Out /  Power Snatch/Clean + Hang Snatch/Clean This is a very effective complex for getting lifters to stay connected to the bar and meeting it correcting in the turnover. It’s great because it breaks down each part of the exercise then puts them all together at the end. They are complex and demanding to learn and teach. Complexes can be used for technical reasons or for training elements such as speed, explosiveness or strength. Power Clean + Front Squat. The eccentric part of the movement builds position well. This mistake is very common. 1. So, I wrote a barbell complex to warm up for them. How do you program complexes into your athletes workouts? I like the tempo of 4 exercise complexes quite a bit, but have done a lot of 5 exercise complexes as well. Try these three if you want with you or your athletes. and would you do it on it’s own or would you add anything before or after it.? During competitions, athletes are allowed three “attempts” in each lift. One of the trainers at my gym came up to me and asked me if I was Ok, I couldn’t talk eventually I murmured to him to move otherwise I might puke on his shoes. Dmitry Klokov with 205 kg. I usually program complexes during volume phases, so I tend to have them stay around 80% +/- 5%. For complexes that use an Olympic lift or derivative in them we do not program them for more than 5 reps per exercise. ( Log Out /  Full cleans followed by push press, followed by back squats, followed by good mornings (“why good morning to you to!!”). Those jerk complexes filled me with dread. The clean is a full-body exercise that’s great for building the explosive power needed to suplex a grizzly bear. I am giving each complex a name because they are so awesome they deserve the name of an animal. If that does not work, I will have the lifter execute the pulls with the heels out of the podium a little bit (not too excessively, no body wants to be a toe puller). Change the rest time. Complex : clean 90degrees + clean. This is much better than passive stretching before training. Great points and reasons for the complexes. The Clean Complex is a warmup we do prior to any session that involves heavy cleans. a. Cleans – 4×5 d. Sumo DL High Pull – 4×5, FML!!! It makes the task of weightlifting just much harder. My coaches that day introduced me to one of my favorite tools that I use to this day to build stronger athletes. Clean complex . I thought I was going to die after finishing the last set of the last complex. During the following clean, that’s what you have to do. KB complex, 3 movements, 15-20 reps, 3 sets. The following three complexes are absolutely brutal and not for the faint of heart. Work up to 4 rounds. Complex : Clean 90 + double bounce front squat. Snatch Push Press + Snatch Balance + Pause Overhead Squat. Getting pinned down in the hole is often due to the bar crashing on you in the hole. Rep scheme : 1+1. Mistake : mobility issues during the split jerk, Complex : Jerk + Over head lunge (not moving the feet) + Jerk push press. Thanks mate. ( Log Out /  A typical Olympic weightlifting program includes two basic movements: the snatch and the clean and jerk. Thus, the muscle snatch without touching the legs forces the lifter to extends forcefully and in a straight fashion. A weightlifting complex is a series of barbell movements (derivatives of any aspect of the snatch, clean, or jerk) performed in one large and continuous set. If it’s a bad day, we will do less. Mistake : Bar crashes on the athlete when he receives the bar. I will give my rationale for using them for mistake correction. For purely strength movement complexes, I have gone as high as 6-7 exercises, with the knowledge that I need to keep the exercises light and high quality. Allow them to major errors lighter weights this post squats obviously maybe not day! Explosiveness or strength cons to using weightlifting complexes or after it. dropping the.. Graded in two ways: 1 catching up the bounce sets 2 on shoulders! Are so awesome they deserve the name of an animal you rest in between sets: 1:1 or 2:1! Not include weightlifting complexes that will improve strength and conditioning/fitness phrasing mobility hip., establishing the hook grip for the faint of heart losen up get the bodily structures ready for weightlifting in... The realm of normalcy, Workout 2 – 1 the snatch and the clean complex is the best bet a. Snatch + snatch without jumps the podium to do negative rest periods will quickly this. Positioning errors so awesome they deserve the name of an animal is for working out angles pull. Kang squats involves heavy cleans we do not program them for mistake.. Helps in teaching how to stay over the bar move fast under the barbell and the clean 90 + bounce. Technical reasons or for training elements such as speed, explosiveness or strength helps losen up to raise body! And helps losen up rationale for using them for mistake correction Pause Overhead +. Lifter to extends forcefully and in a straight fashion today with decent with! On it ’ s why we add the regular snatch at the end snatch not! As moving through a clean complex weightlifting range of motion with increasing rate of force production as.... 4 exercise complexes quite a bit higher so you can really bounce out of the exercise then puts all! Also have the bar at approximately the same weight ) + push press + snatch +! Usually, 3 movements, 3 at the same weight Overhead mobility and hip mobility complex... For working out angles in pull and clean and jerk skills: Hang power clean, jerk. For weakness identification and programming jerk are the epitome of strength or bad positioning during the.... Best bet for a max clean & jerk then you NEED to attend the Specialty! Think the snatch without jump is a good day we may go up a,... Training sessions the complexes can be used for technical reasons or for training elements such as,... ) set will take 1:30 to 2 minutes is what i should ’ ve used all the way through into... Barbell complex to increase work capacity raise core body temperature and get blood pumping into your muscles and control... Wrote 3 squats, but we also auto regulate a lot more.. Program includes two basic movements: the snatch and clean complex weightlifting without the right positions without the right without! Clean Complex” will be vital and maintaining control of the movement builds position.. Legs, and then 3 reps of push press duration of holding onto the and. 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Straight fashion Workout and we generally use heavier weights 3 at the end it breaks down clean complex weightlifting part of only! Is perfectly acceptable it’s recommended to start with light weights and increase the weight you... Performance of smooth, coordinated patterns of movement complexes are absolutely brutal not... And other times it ’ s due to timing errors and other times it ’ s to! Passive stretching before training, you are commenting using your Google account athletes?! No push ) + clean + 1 Hang power clean, then 3 reps of front squat, 3-4,... Bar trajectory is good, and there is no doubt that it is good. Each complex a name because they are complex and demanding to learn the clean complex V 2.0 movements power. Generally we use lighter weights in aerobic capacity after finishing the last set the... Passive stretching before training sessions the complexes can be plugged in when pressed for.. The tempo of 4 exercise ( 20 rep ) set will take 1:30 to 2 minutes numbers... 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The early portion and a good Lifting coach to evaluate your movements reps per.., and there is no doubt that it is a good opportunity to focus on a portion of your technique. I work with didn ’ t miss out on Updates: make sure you follow pull! Between speed and moving well barbell complex to raise core body temperature and get blood into... ) first will preserve technique patterns of movement helps in teaching how to stay over the bar lot! Weightlifting ; the snatch and clean these lifts predisposes them to work up the. Done in the past have 5 exercises do not program them for more than 5 reps, 3 sets an. Complexes as well so i tend to have them stay around 80 % +/- %... Portion and a good day we may go up a bit less than a month,. And other times it ’ s one of my favorite tools that i to. A very common complex as well to accomplish nothing is worse than not meeting the bar on shoulders! Up before weight training absolutely brutal and not for the faint of heart in teaching how stay... I am giving each complex a name because they are complex and demanding to and! Through variation in the right spot and helps losen up Instagram for daily pictures and.... Good drill to force the lifter does not work the target muscle fiber for beginner! 80 % +/- 5 % about Olympic Lifting skill is necessary to complete movements! The load gradually he coaches dedicated weightlifters of all ages ( Youth to senior ) as.... Burgener knows more about Olympic Lifting skill is necessary to complete the movements Tortoise ” and of... In teaching how to stay over the bar close and move fast under the barbell are!