Barbell Complexes instead of Cardio - Suggestions?

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Barbell Complexes instead of Cardio - Suggestions?

#1 Postby blabbate » Tue Dec 11, 2012 3:32 pm

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:
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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Re: Barbell Complexes instead of Cardio - Suggestions?

#2 Postby stcalico » Fri Jan 04, 2013 11:42 pm

My favorite barbell complex includes lunges. *Note: favorite means it hurts .. a lot.

Here's an example of that workout.
If it's important to you, you'll find a way. If it isn't, you'll find an excuse.

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