The Original Complex: The Javorek Complex

www.wilfleming.com
All credit for this complex is due to Istvan Javorek, the creator of the complex. This thing is a bear, as I try to complete it with 50% of my 1 RM in the clean and jerk.

[@ijavorek]

Thank You for giving credit to me. Some honest observation: You should take the intensity from your upright rows and perform between 50% to 65% of that maximum; Upright rows: should be pulled much higher, with elbows pointed toward the ceiling; High Pull Snatch: should be performed with a full motion of bending forward; good morning: yes you do not the best way. You should feel the tension in your hamstrings and looking upward with an arched, straight back; On bent over fly, you should pull all the way to your upper chest, elbows on same level with your shoulders, and you should be bent over more, balancing your body weight between your balls of your feet toward your heels. The hole exercise should be done flawless without break between the exercises. I will publish a demo with Clay McCullough who is pretty good on this exercise. and then am looking forward to see you, repeating it again with the right technique. By the way, long time ago I was adding to it, another 6 reps of high pull snatch, so finishing the exercise with a dynamic motion. And of course it is more "fun"

[@WilFleming1K]

Thank you for commenting coach! I will re-do the complex with your instructions. I was introduced to this by my coaches, Frank Eksten, Paul Fleschler, and Geoff Eliason 20 years ago. They were big believers of your methods. What are you findings on how Complex relates to maximum lifts, somewhere I read that this complex should equate to 50% of clean and jerk maximum? Is that true?

[@mistermichael6911]

And during good-mornings, turn to the wall portrait of the "creator" (we all have at least one) and proudly exclaim: Good morning your majesty!!!!

[@55seddel]

I've been there man. I go to JCCC to workout using this method! Keep after it. You will feel amazing!

[@travischarlessmithOKC]

I wanna try this. Valiant effort

[@jeffreybabino8161]

What excersis are you doing this workout thanks

[@jeffreybabino8161]

What are your sets and reps for this workout thanks

[@WilFleming1K]

I do 3 sets of 6 reps per exercise.

[@mikey5311]

yes a super bear. I don't need to tell you youre using too much weight. Your pulls became presses (If I'm not mistaken, complex 1 used Pulls from the floor or below knee, not from hang position). Still-nice to see credit given to Coach Javorek. Hang in their Wil!

[@clayoliver555]

Not done well