This one has it all folks, good luck!

Stretch/Warm Up

Barbell Complex (Refer HERE for basic directions on complex, just read directions for understanding then follow workout listed today)

Barbell Complex 3 Sets (Seperate exercises below to be completed between sets):

Complex = 6 reps each exercise, completed back to back

1. Hang Power Clean
2. Push Press
3. Hang Snatch
4.Push Press
5.Hang Power Clean

After 1st set – Complete Russian Twists for 1 Minute.   After 2nd set run 400 meters (1/4 mile).  After 3rd set, push ups for 1 minute.

REST AFTER COMPLETING ALL 3 SETS

NEXT:

Dumbbell Complex: 3 Sets (Similar directions to above) 6 Reps each exercise

1. Lateral/Side Shoulder Raise
2. Front Raise
3. Rear Delt Raise
4. Thrusters 

After 1st set – complete 2 Minute Plank.  After 2nd set, complete 30 burpees.  After 3rd set Complete Bicep Blasters – 1 Minute

REST AFTER COMPLETING ALL 3 SETS

NEXT:

Circuit 3 Rounds: No Rest

1. Box Jumps (18-24 inces) – 20 Reps
2. Straight Leg Deadlift - 12 Reps
3. Wall Sit – 1 Minute

Have fun! (with the results at least)

IF NO ACCESS TO A BARBELL OR NEED A DIFFERENT WORKOUT – CHECK OUT THE SATURDAY WORKOUT FOUND HERE.

Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

Complex Training is meant to use preferably a barbell (can use dumbbells if no access to a barbell) where you use the same amount of weight for each exercise.  You perform it similar to circuit training where you go through each exercise one time (with the determined amount of reps) with no rests between exercises.  Rest 2 minuets between sets.  Use very low weight if you need to warm up and practice form first.

6 Reps per Exercise - Perform 5 Sets – Increase weight used each round if possible
If new to this style of training, for the first set use a 45 pound bar with no extra weight on the side, then try to increase 10-20 pounds total each round if capable.  These exercises are to be completed back to back with no rest during the round.

COMPLEX: 6 Reps – 4 Sets

1. Upright Row

2. Hang Snatch (Form is very important.  Keep the bar close to your body as your bring it up, and stick your head through the lift)

3. Full Back Squat into Push Press

4. Hang Snatch

5. Bent Over Rows

Example Sets:

Set 1: 45 lbs.

Set 2: 55 lbs.

Set 3: 65 lbs.

Set 4: 75 lbs.

Bench Press (Barbell or Dumbbell) – 4 Sets of 6-10 Reps
Pull Ups - 4 Sets of 8 Reps

-The MidwestFit Team

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