WebAug 12, 2024 · On the squat day I did 5 minutes of Dan John’s Armor Building Complex w/24kg kettlebells (more details on that in a later bullet) along with another 8 minutes of swings with a buy-in of 1 ABC. After the press day, I did a 15 minute workout I call “Lost in Translation”, which is 3 axle clean and push presses (clean each rep) followed by 7 ... WebAs described by coach Dan John, “A complex is a series of lifts performed back-to-back where you finish the reps of one lift before moving onto the next lift. The bar only leaves your hands or touches the floor after all of the lifts are completed.”
Dan John, coach and decorated strength and power athlete, came up with this simple yet highly challenging (and effective) kettlebell complex to improve a magnitude of fitness markers, with some unique additional benefits for nearly every athlete. See more Like most kettlebell complexes, the Armor Complex can be used to reduce body fat and improve metabolic conditioning, with further individualized … See more Kettlebell complexes, like the Armor Complex, can be a valuable asset in most athletes training, whether for strength, metabolic conditioning, or movement training. Mastering … See more The Armor Complex consists of three movements, each performed with using a kettlebell in each hand: 1. Double Clean x 2 reps 2. Double Strict Press x 1 rep 3. Double Front Squat x 3 reps The complex can be performed … See more WebFeb 9, 2009 · A complex is a series of lifts back to back where you finish the reps of one lift before moving on to the next lift. The barbell only leaves your hand or touches the floor … flaschen workout
6 TIME EFFICIENT KETTLEBELL WORKOUTS
WebOct 15, 2024 · 5-10 rounds of armor building KB complex 3-5 complexes of 3 reps with a decent weight in Dan's barbell complex A EMOM -- doubles or triples with squats (bb or kb) for 10 minutes (or singles in the wide-grip DL) 100 swings in 5 minutes (one hand or two, depending on kb size) One-KB C&P ladders -- 2, 3, 5, 2, 3, 5, 2, 3, 5 WebFeb 3, 2024 · This double kettlebell armor complex EMOM (every minute on the minute) will torch your cardio system and help you gain some major endurance, targeting your posterior chain while fueling some... WebMy quest for the perfect KB complex continues. I love the writing and programming of Dan John. But sometimes I need a "do this" routine that's completely spelled out for me. I've … can stress damage your kidneys