Lacie’s Olympic Lifting Complexes

Every so often, the O lifting bug returns to our gym. I still believe that the O lifts (Snatch, Clean and Jerk) supplemented with some Loaded Carries like Farmer Walks is all an athlete will ever need.

So, Lacie Helfert and a few others have been learning the O lifts. I use Dave Turner’s templates, but I also use complexes for training. Lacie came up with some excellent ones:
Snatch Complex
1. RDL (Sn Grip)
2. HANG SNATCH
3. OVERHEAD SQUAT
4. BACK SQUAT

Clean Complex
1. RDL (Cl Grip)
2. HANG CLEAN
3. PUSH JERK
4. FRONT SQUAT

Jerk Complex
1. POWER CLEAN
2. Mil PRESS
3. BACK JERK
4. FRONT JERK

Overhead Complex
1. HANG CLEAN
2. MIL PRESS
3. FRONT JERK
4. FRONT SQUAT

I suggest three sets of eight, five by five, or five by two. You can read up on them at:
Here
and Here

Lacie and me

COMPLEX C-1
PDF downloads to put on the floor and a pic of me and Lacie…

Back to top