A Kettlebell Complex I've been doing.

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newguy
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A Kettlebell Complex I've been doing.

Post by newguy » Sat Sep 26, 2015 7:26 pm

I am not sure if I read this somewhere, adapted it from something, or invented it. But here is a nice little kettlebell complex I have been doing

One Kettlebell
clean 10/10
jerk 10/10
snatch (full or half) 10/10
long cycle 10/10
if I am doing it once through I end it with one arm swings, 10/10
if I am cycling back through, I skip the swings.

I just did this with a 16kg, four times through. I am not in absolute terrible shape at the moment, but nor am I in super shape, and my heart was beating hard and I was panting for breath by the end.

When I go heavier, (20 or 24 kg) I just cycle through once, set the bell down, and rest. I would like to cycle through three times with the 24.

TomFurman
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Re: A Kettlebell Complex I've been doing.

Post by TomFurman » Sun Sep 27, 2015 12:50 am

Similar patterns are called, "Black Work". I asked Misha Marshak about this and he said that "black" refers to "dirty" or stuff you don't want to do, like roadwork for boxers.
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Re: A Kettlebell Complex I've been doing.

Post by bubber » Sun Sep 27, 2015 11:38 am

Sheri Whetham at Elite/fts is a great source for KB complexes. Her ideas are worth looking into. Here's one she call a "chain" that has me gasping for air. Do all exercises with one arm before switching arms: 9 swings, 6 snatches, 5 C&Press. Change reps or cycle as many times as you can. This is not exactly what she and her group does, but my adaptation.

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Re: A Kettlebell Complex I've been doing.

Post by aussie luke » Sun Sep 27, 2015 12:37 pm

The German Javelin Program...with Kbells

One hand Clean x 10
One hand Military Press x 10
One hand Snatch x 10
One hand Front Squat x 10
Switch hands and repeat!!!

Try one full circuit.. then, two, then three over time...



I love/hate this one from an old edition of Dan John's 'Get up' newsletter.

It's the front squats after all the other stuff that sucks the most

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Re: A Kettlebell Complex I've been doing.

Post by TerryB » Sun Sep 27, 2015 1:56 pm

How many inches does this add to your biceps?

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D66

Re: A Kettlebell Complex I've been doing.

Post by D66 » Sun Sep 27, 2015 5:17 pm

IMO, the best resource for complexes is Geoff Neupert. Kettlebell Muscle, and More Kettlebell Muscle These two books are pretty much all you'd need. Kettlebell Muscle is one single program (12 weeks), where as More Kettlebell Muscle is 20 individual programs. Both are double bell, but could obviously be adapted for use with a single bell. They are written as complexes, but can be done as chains, if you choose to.

Aside from GS, doing these kind of complexes is arguably the best way to use kettlebells.

Andrew Read has some great double bell complexes, notably Adding Muscle with Kettlebells, which is Double Long Cycle, mixed with the Double Front Squat. He also has one with loaded carries, called Carry On, which is very good.

Steve Maxwell has a killer called Kettlebell Training for Power Endurance.

Pavel's A Minimalist Power Routine (Double Snatch-Press-Squat) is another.

I just ran across this one yesterday from Pat Flynn:
5 - DSN
3 - DFS
3 - DSN
2 - DFS
2- DSN
1 - DFS
*as many QUALITY rounds as possible in 15:00. (I have more program details on this if anyone wants them)

I have quite a collection of this kind of stuff, but these are the ones that stand out.

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Re: A Kettlebell Complex I've been doing.

Post by Hanglow Joe » Mon Sep 28, 2015 11:07 am

More Kettlebell Muscle has some absolutely brutal workouts, especially as you progress in more rounds with less rest time

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Re: A Kettlebell Complex I've been doing.

Post by Holland Oates » Mon Sep 28, 2015 7:03 pm

I use a GS specific complex as part of my warm up.

1 swing
1 clean
1 chest bump
1 jerk

All done with a heavier bell than my training bell.
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Wild Bill
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Re: A Kettlebell Complex I've been doing.

Post by Wild Bill » Mon Sep 28, 2015 10:49 pm

Holland Oates wrote:I use a GS specific complex as part of my warm up.

1 swing
1 clean
1 chest bump
1 jerk

All done with a heavier bell than my training bell.
I like it!

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Re: A Kettlebell Complex I've been doing.

Post by DikTracy6000 » Wed Sep 30, 2015 12:42 am

Wild Bill wrote:
Holland Oates wrote:I use a GS specific complex as part of my warm up.

1 swing
1 clean
1 chest bump
1 jerk

All done with a heavier bell than my training bell.
I like it!
Bill, Is your signature Charles Bronson in Death Wish?

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Wild Bill
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Re: A Kettlebell Complex I've been doing.

Post by Wild Bill » Wed Sep 30, 2015 1:18 am

DikTracy6000 wrote:
Wild Bill wrote:
Holland Oates wrote:I use a GS specific complex as part of my warm up.

1 swing
1 clean
1 chest bump
1 jerk

All done with a heavier bell than my training bell.
I like it!
Bill, Is your signature Charles Bronson in Death Wish?
Don't know. I mean i know it Charles Bronson :) but don't know origin of the pic.

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SubClaw
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Re: A Kettlebell Complex I've been doing.

Post by SubClaw » Wed Sep 30, 2015 5:14 am

DikTracy6000 wrote:Bill, Is your signature Charles Bronson in Death Wish?
No, it's Tom Furman when he finally decided to bulk up. :finga:

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Re: A Kettlebell Complex I've been doing.

Post by Blaidd Drwg » Wed Sep 30, 2015 5:16 pm

"He who knows only his own side of the case knows little of that." JS Mill

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