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 Post subject: Barbell Complexes instead of Cardio - Suggestions?
PostPosted: Tue Dec 11, 2012 3:32 pm 
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Gorilla

Joined: Mon Oct 06, 2008 11:58 am
Posts: 812
Hey everyone. I've been getting sick of just plain jogging for cardio, so I'd like to switch some days to complexes. These would be mixed in between heavy lifting days on an 8-day rotation, about 2 per week (see below). The goal is partly to up the intensity of these "light" days, but mostly just to mix things up and keep it interesting.

Anyone have any favorites? Around 5-6 exercises per complex, 5-8 reps per exercise, 90-120 second breaks between complexes, total duration between 15 and 30 minutes. I'm thinking along these lines:

Light Complex:
Bentover Row
Hang Clean
Front Squat
Overhead Press
Good Morning

Heavy Complex:
Deadlift
Romanian Deadlift
Power Clean
Push Press
Back Squat

Example Schedule:
M - Overhead Press
Tu - Complexes
W - Squat
Th - Cardio
F - Bench
Sa - Complexes
Su - Deadlift
M - Rest

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 Post subject: Re: Barbell Complexes instead of Cardio - Suggestions?
PostPosted: Fri Jan 04, 2013 11:42 pm 
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Manatee
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Joined: Tue Apr 17, 2012 10:57 am
Posts: 377
Location: Vancouver, Canada
My favorite barbell complex includes lunges. *Note: favorite means it hurts .. a lot.

Here's an example of that workout.
http://www.youtube.com/watch?v=B-uHKg4Iieo

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