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  1. #1
    powerlifter54 is offline Senior Member
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    Lightbulb Idea or favorites for complexes

    Did these in past as extra workouts and had very good impact on training.

    Looking for sequences of movements that folks like or have experimented with with double KB.

    Last night did:
    renegade row/double snatch/see saw press/double front squat/double swing

    Prefer 5-7 movements in a row without excessive reracking or recleaning bells.

    Looking for some winners here!

  2. #2
    MikeTheBear is offline Senior Member
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    Istvan Javorek's DB Complex #1 works great with KBs. If the upright rows bother your shoulders, just do a high pull or a swing. Javorek recommends doing 6 reps for each exercise, but you can adjust that to suit your needs.

    Upright Row
    Snatch
    Squat Push Press
    Bent Over Row
    Snatch

    This one uses just one KB, but get a heavy enough KB and it's challenging. Or do this last after you've toasted yourself with two KB work.

    1. one arm swing

    2. one arm snatch, keep the bell over head;

    3. one arm overhead squat;

    4. bell back down to bottom, then one arm high pull;

    5. bell back down to bottom, then one arm clean & press

    This last one is not really a complex but a metabolic pairing courtesy of Christian Thibaudeau.

    Clean & push press, at least 6 reps, followed by 12 burpees.
    Last edited by MikeTheBear; 04-11-2009 at 12:02 PM.

  3. #3
    SSGGLASS is offline Senior Member
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    Quote Originally Posted by powerlifter54 View Post
    Did these in past as extra workouts and had very good impact on training.

    Looking for sequences of movements that folks like or have experimented with with double KB.

    Last night did:
    renegade row/double snatch/see saw press/double front squat/double swing

    Prefer 5-7 movements in a row without excessive reracking or recleaning bells.

    Looking for some winners here!
    Jack i am not crystal on what you will consider excessive, but here is my only copmplex i use often. Its simple and no fun at all.

    Double Snatch, lower bells to chest, double clean, front squat to push press, drop from the overhead rack to backswing and double snatch. Rinse, Repeat for desired shine
    [B][FONT=Century Gothic][SIZE=1][/SIZE][/FONT][/B]

  4. #4
    Shank is offline Senior Member
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    Snatch
    Clean
    Press
    Thruster or Front Squat (or both )
    Swing

    Depending on the weight, some double racked reverse lunges can be brutal.
    Free training information go here: [URL]http://www.MaxShank.com[/URL]
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    http://ambitionathletics.com[/URL]


    [URL]http://www.youtube.com/user/themax17[/URL]

  5. #5
    scors50 is offline Senior Member
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    Double Kettlebell:

    Swing
    High Pull
    Snatch (lower to rack)
    FSQ
    Press (not a thruster--finish the squat, press from the rack)

    Just a few minutes ago finished 5 rounds, 6 reps each with 1:30 rest between rounds with 2 - 20kg bells (can't double snatch the 2 - 24kg with good form, so I'd rather not risk it when tiring). This plus 3 pullup ladders to finish off is the whole workout.

  6. #6
    slider is offline Senior Member
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    Default idea or favorites for complexes

    dan john wrote a great article on these on his web site. check it out- rebuild yourself on complexes.its on his web site danjohn.org and t-nation.com

  7. #7
    powerlifter54 is offline Senior Member
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    Thanks. Looking through some logs to put together the best things i have ever done to build a new workout approach.

    Complexes amazingly were a big part of the best training stretch i ever had. Even when doing them before my main PL workout.

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