Am I the only one who really appreciated the fact that March 1st fell on a Sunday? There’s just something about a new month and new week starting at the same time that soothes my Rain-Man soul.
But I digress. It’s Monday, and who doesn’t want to start their week off with a great workout? For you runner people, maybe that’s a nice long run. For you yoga-addicts, maybe that’s an hour spent twisted and sweating with other bendy souls. For you CrossFit junkies, maybe it’s a really hard “WOD” named after “Fran” or “Cindy” or some other woman who may or may not really exist but whose name serves as a harbinger of pain, sweat, and tears.
For you people who like to feel strong, generally fit, and capable of dealing some good ass-kicking…I’ve gotcha covered.
Here’s a barbell complex I threw together a few weeks ago. Barbell complexes are handy because they’re time-efficient and can be tailored (by varying the load on the bar and the reps/speed) to test your strength or your conditioning or a sweet spot somewhere in the middle…this one was somewhere in the middle for me. Also, confession: I used just the Olympic bar. And while that may sound pathetic, the good thing is that it shows this workout can be scaled. If you are a beastly former rugby player, you can throw a few 45# plates on there. If you’re someone who’s just getting into (or back into) strength training, feel free to use a weighted fitness bar or a 25# bar or whatever is challenging but doable. (And remember that you’re not doing this complex in a power rack or with any kind of safety rails. Don’t be stupid.)
In case you’re new to barbell complexes, here’s how it goes down: Perform the exercises in order without setting the barbell down. After all the exercises have been completed (one round is done), put the bar down. Rest for a minute or two, then lather/rinse/repeat.
Now here’s where the magic happens:
If you need clarification or want to see demonstrations of the individual exercises, here you go:
- Front Squat
- Overhead Press
- Pendlay Rows
- Curtsy Lunges (barbell across shoulders, as for a back squat)
- Ab Rollouts
Have fun, get sweaty, and make sure you let Monday know who’s boss!
Absolute favorite kind of workout?
Which do you have more fun training – strength or conditioning?
Best moves for barbell complexes?