Another KB Complex for your weekend!
Another KB Complex for your weekend!
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Double Swing – Double Clean – Double Press
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Here is a quick run down on my hard and fast rules for putting together complexes likes this.
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– No more than 4 exercises. Keep the working effort under 1 min. Ideally 30-45 seconds.
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– Pick exercises that use comparable weights. Example: Double Clean, Press and Squat can work well together. Alternatively, Deadlift, Snatch and Press would not.
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– Allow ample rest time in between work sets. Tabata styles circuits with negative rest are a poor choice for kettlebell complexes and for anything in the weightroom in general. They typically result in poor form, diminishing returns on energy system development and increased risk for injury. Instead, choose at least a 1:1 work:rest ratio or even better opt for using a heart rate monitor and recover to a specific percentage of your heart rate.
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Go out and get after it and enjoy your labor day weekend! 💪🏽 🏋🏼 🏃🏼♀️ 🍻 🌞