Video of the Week- Bar Complex and DB Complex Advanced Sequencing

Bar Complex and DB Complex Advanced Sequencing

The title makes the video sound a lot more "cutting edge" and "ground breaking" than it really is.  I have found these variations to be simple, but very effective for an advanced group of athletes with a high training age.  These are variations that we will use in Phase 1 of our summer training program here in San Jose.  I got the idea from Al Vermeil and Eric Helland with the Chicago Bulls.  By having multiple rotations in each set the athlete is challenged to be technical when transitioning through each exercise.  If done correctly the athlete will develop technical efficiency and work capacity.  Later in the summer when we approach camp the exercises of our complexes change and get longer.  . 

Enjoy the variation,  Mike 

Bar Complex 1.a

• Push Jerk x2 x2 x2
• Bent Row x2 x2 x2
• Front Squat x2 x2 x2
• RDL x2 x2 x2

DB Complex 1.a

• Muscle Snatch x2 x2 x2
• DB Backwards Lunges x2 x2 x2
• 1 Leg DB SLDL-retraction style x2ea x2ea x2ea
• Upper Back DB Row x2 x2 x2