Klokov - Simple Complex Training

Dimitry Klokov:

Courtesy of All Things Gym

Complex?

All you really need is a bar-bell,

weights & to apply yourself:

A) Klokov complex (1 deadlift, 1 clean, 1 paused front squat, 1 push press, 1 split jerk)
     Strength & power: 70-80% of push press for 1 or 2 reps
     Hypertrophy: 50-70% of push press for 2-3 reps
     Metabolic conditioning: 40-60% of push press for 4-7 reps

B) Klokov snatch complex (1 snatch-grip deadlift, 1 snatch high pull from hang, 1 power or muscle snatch, 1 snatch push press, 1 overhead squat)
     Strength & power: 70-80% of power/muscle snatch for 1 or 2 reps
     Hypertrophy: 50-70% of power/muscle snatch for 2-3 reps
     Metabolic conditioning: 40-60% of power/muscle snatch for 4-7 reps

C) Klokov snatch complex advanced (1 snatch-grip deadlift, 1 snatch high pull from hang, 1 snatch, 1 bottom snatch press, 1 overhead squat)
     Strength & power: 70-80% of snatch for 1 or 2 reps
     Hypertrophy: 50-70% of snatch for 2-3 reps
     Metabolic conditioning: 40-60% of snatch for 4-7 reps

 2-3 reps of these - Timed rest by Gymboss

job done!

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