Wow, I did Cosgrove's complex 1 from the elitefts mma article. It consisted of : Deadlifts*6 RDL *6 Rows *6 Cleans *6 Front Squats*6 Push Press*6 Back Squat*6 Good Morning*6 It was a killer. I used 95 lbs on the bar and could only manage 2 sets. I wasn't exactly fresh though. I was still very sore in the back and hamstrings from 2 days before. The biggest problem I had was stiffness in the lower back and lactic acid build-up. I did feel tired like I would be in a fight. My question is does lactic acid tolerance improve significantly with this kind of work? I am guessing the work capacity in general will improve. I will try to build up to 4-5 sets as recommended in the article and I will hopefully try to add weight every other workout or so. I highly recommend this workout. It was the closest I came to puking in a very long time, and to me it beats running and sprinting. Also since I lift heavy twice a week I don't have any dynamic or repetition workouts. I think complexes can somewhat qualify for both in my situation.