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Alwyn Cosgrove On Complexes

The document outlines a 4-week training program consisting of 4 complexes (A, B, C, D) performed for increasing sets and reps over the weeks. Each complex includes 3-5 functional exercises done continuously with little rest between, followed by a longer rest period. The goal is to complete all reps of the complex in each set within a target time frame while increasing weight from 85-95 lbs over the weeks.

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Gino Naval
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662 views4 pages

Alwyn Cosgrove On Complexes

The document outlines a 4-week training program consisting of 4 complexes (A, B, C, D) performed for increasing sets and reps over the weeks. Each complex includes 3-5 functional exercises done continuously with little rest between, followed by a longer rest period. The goal is to complete all reps of the complex in each set within a target time frame while increasing weight from 85-95 lbs over the weeks.

Uploaded by

Gino Naval
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Complex a

week 1: 4x5, 90 sec rest :: week 2: 5x5, 75 sec rest

week 3: 5x6, 60 sec rest :: week 4: 6x6, 45 sec rest

• Bent over row


• Hang clean
• Thruster
• Jump squat
• Good morning

1 to 2 reps per second 85 - 95 lbs


Complex B
week 1: 4x5, 90 sec rest :: week 2: 5x5, 75 sec rest

week 3: 5x6, 60 sec rest :: week 4: 6x6, 45 sec rest

• Romanian DL
• Clean & Jerk
• Reverse Lunge

1 to 2 reps per second 85 - 95 lbs


Complex C
week 1: 4x5, 90 sec rest :: week 2: 5x5, 75 sec rest

week 3: 5x6, 60 sec rest :: week 4: 6x6, 45 sec rest

• Deadlift
• High pull
• Squat clean
• Military press
• Jump lunges

1 to 2 reps per second 85 - 95 lbs


Complex D
week 1: 4x5, 90 sec rest :: week 2: 5x5, 75 sec rest

week 3: 5x6, 60 sec rest :: week 4: 6x6, 45 sec rest

• Jump squat
• squat
• Squat & hold (10 sec)

• Military press
• Push press
• thrusters

1 to 2 reps per second 85 - 95 lbs

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