Armor Building Complex by Dan John

[Barkadion]

Looks good!

[Train_Hard_Live_Easy]

In the past, this has been one of my go to sessions....it can serve a multiple of purposes.....it was the 'graduation workout' at the strongfirst cert......done with 2x24kg KBs. I've also used the BB with it.

It can be an effective warmup type session (EMOM FOR 10 mins for example) or an entire workout in itself.

If you have a partner, it can be an "I go, you go" session (as done with strongfirst).

Good protocol.

[Barkadion]

In the past, this has been one of my go to sessions....it can serve a multiple of purposes.....it was the 'graduation workout' at the strongfirst cert......done with 2x24kg KBs. I've also used the BB with it.

It can be an effective warmup type session (EMOM FOR 10 mins for example) or an entire workout in itself.

If you have a partner, it can be an "I go, you go" session (as done with strongfirst).

Good protocol.

Do you think it can be done with 1KB?

R Arm - Clean and Press
L Arm - Clean and Press
Goblet Squats
Repeat

[Train_Hard_Live_Easy]

It could be for sure...... you could do all the movements on your weak side first, (keep the KB in the rack position for the squats, rather than goblet style then switch to the other side and repeat)...... a little bit more tiring on the system.

Bear in mind that this was named 'armour building' complex for a reason.....using doubles.... the Cleans would have an impact on the upper body, and with the weight held in the rack position gfor the squats, would have more of an impact on the breathing control.

It's a good complex buddy.....can be done in a variety of ways.

[Barkadion]

It could be for sure...... you could do all the movements on your weak side first, (keep the KB in the rack position for the squats, rather than goblet style then switch to the other side and repeat)...... a little bit more tiring on the system.

Bear in mind that this was named 'armour building' complex for a reason.....using doubles.... the Cleans would have an impact on the upper body, and with the weight held in the rack position gfor the squats, would have more of an impact on the breathing control.

It's a good complex buddy.....can be done in a variety of ways.

Thank you! My KBs are in singles. Sounds like a great way to armor up!

[Train_Hard_Live_Easy]

Thank you! My KBs are in singles. Sounds like a great way to armor up!

If the KBs are in singles, you could still use them doubles style.... off-set training...... focus on treating the 'bells as if they were the same weight...... this will provide the body with another training effect, stabilising when two differing weights are being used..... just remember a couple of things

- Alternate sides every time
- Focus on treating the 'bells as though they were the same weight, don't lean to one side.... stay focussed, stay tight [brace and breathing]

I've used different sized 'bells in the past, and they provide quite the challenge.

[Barkadion]

Thank you! My KBs are in singles. Sounds like a great way to armor up!

If the KBs are in singles, you could still use them doubles style.... off-set training...... focus on treating the 'bells as if they were the same weight...... this will provide the body with another training effect, stabilising when two differing weights are being used..... just remember a couple of things

- Alternate sides every time
- Focus on treating the 'bells as though they were the same weight, don't lean to one side.... stay focussed, stay tight [brace and breathing]

I've used different sized 'bells in the past, and they provide quite the challenge.

Great advise! Very interesting.. I have to plan my next block.. And you will keep me busy! Thank you