Idea or favorites for complexes

[powerlifter54]

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!

 

[MikeTheBear]

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.

 

[SSGGLASS]

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

 

[Shank]

Snatch
Clean
Press
Thruster or Front Squat (or both )
Swing

Depending on the weight, some double racked reverse lunges can be brutal.

 

[scors50]

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.

 

[slider]

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

 

[powerlifter54]

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.