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Tip: 300-Pound Clean Complex

This complex (a series of exercises using the same weight) consists of a 1 clean deadlift, 1 hang clean, 2 front squats, and a jerk.

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I got this complex from Glenn Pendlay, who prescribes it early in a training cycle to improve strength and promote hypertrophy. In the variation in the video I do:

  • 1 Clean Deadlift
  • 1 Hang Clean from below the knee
  • 2 Front Squats
  • 1 Jerk

Make the jerk really hard because your legs are extremely fatigued. Also, keep the bar in your hands a long time.

My 300-pound complex was my limit – exactly where you should aim to put your strength complexes. If you're a strong-ass mofo, this is the time to really get after it!