Have gotten into barbell complexes owing to time constraints in my life, and I'm aiming for a balance between strength/power and cardio. I'm an ex-pro fighter in muay thai so I'm no stranger to ultra-high intensity and maintaining form under fatigue, and I've also done strength work for years and years.
After gigging about with exercises, I've come up with this (it might already be out there under a different name but I can't find it):
One rep each: power clean – front squat – push press (then rack behind neck when done) – lunge – good morning – back squat (then thrust bar over head into front holding position) – shrug – negative RDL – bent-over row – roll-out
First question: will this give me rhabdo or some other foolish thing?
Second: how would you go about programming sets/reps/weights? The weight I'm using for the circuit is about 90% of my overheard press 1RM. My current thinking is to do the circuit with one rep each (as mentioned), and repeat the circuit 15-20 times, followed by some supplemental arm and core work (15 minutes max).
Third: Is there an idiot's guide to complexes?