A full body thingy for overhead squat and mobility work. I borrowed ideas from Kang squats and Kelly snatches to put this together. I do a LOT of Bent Press and this one has helped reinforce my shoulder girdle and obliques for that lift. 44kg/97lbs

Hi all

I would appreciate a form check in this complex that is largely ABC with the exception of a gunslinger at the beginning. The added gun slinger is attempting to practice the tucked elbows to improve my clean form

Thank you 🙏🏼

Had a surprising struggle with 20kg snatch today.

Snatch 20kg left only 3*2'(1'). First set was fine but my grip was starting to go after 1min into the second set. Pace was dying and I needed to take extra 2min break before the third set.

No problems with the right arm. I finished the glove snatch with the left and maybe should've started with right arm on the 20kg snatch.

🔵 Glove snatch 12kg 6'(3') @ 20rpm

🟣 Snatch 20kg left only 3*2'(1'/3') @ 21rpm

🟣 Snatch 20kg right only 3*2'(1'/3') @ 21rpm

⚫ Swing snatch 26kg 4'(3') @ 12rpm

🔴 Sumo squat 32kg 3*20 reps

🟣🟣 Deadlift 2x20kg 4*8 reps

+ Heavy cleans 1+1 / 36kg, 40kg, 44kg and 48kg

First time taking these for a set of 10, definitely plenty of room to “clean” this up.

21.10.26: Strength (2x24kg)

Total Training Time: 59:19

Heart Rate: 137bpm average/ 161bpm max

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Block A: Circuit - 60s rest between rounds

5 Cleans

5 Press

5 Jerks

5 Front Squats

X5 - 100 total reps - (2x204kg Kettlebells)

Accessory Exercise ⬇️

Barbell Bent Over Rows

20, 20, 20, 20, 40

120 total reps (50kg Barbell)

Assault Bike - 5 to 6 RPE

11:00 minutes total

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Block B: Finishers

(+20kg Barbell/+2x44kg & 2x32kg Kettlebells)

A: Strength

Clean, 10 Seated Strict Press

11 total reps (2x32kg Kettlebells)

B: Tricep Superset - Barbell & DB Skullcrushers

15 Skullcrusher (2x14kg DB)

13 Skullcrusher (20kg Barbell)

C: Power

Clean, 5 Jerks

6 total reps (2x44kg Kettlebells)

D: Bicep Superset

10 Reverse Curls & 10 Curls

20 total reps (20kg Barbell)

E: Quads

10 Elevated Goblet Squats (44kg Kettlebell)

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Daily Bread:

Psalm 24:1-10 KJV

“The earth is the LORD's, and the fulness thereof; The world, and they that dwell therein. For he hath founded it upon the seas, And established it upon the floods. Who shall ascend into the hill of the LORD? Or who shall stand in his holy place? He that hath clean hands, and a pure heart; Who hath not lifted up his soul unto vanity, nor sworn deceitfully. He shall receive the blessing from the LORD, And righteousness from the God of his salvation. This is the generation of them that seek him, That seek thy face, O Jacob. Selah. Lift up your heads, O ye gates; And be ye lift up, ye everlasting doors; And the King of glory shall come in. Who is this King of glory? The LORD strong and mighty, the LORD mighty in battle. Lift up your heads, O ye gates; even lift them up, ye everlasting doors; And the King of glory shall come in. Who is this King of glory? The LORD of hosts, he is the King of glory. Selah.”

Testing out the new Bells of Steel adjustable bells. Mixed in a couple sets with the cast irons to compare. Pressing with both felt the same, however noticed cleans with the adjustable comp bells felt a little easier. The weight is higher up in the adjustables compared to the soild weight if the cast iron ones.

I feel more explosiveness is needed to move through the entire clean with Cast irons compared to the comp bells once you get to a point the tension disapears a bit.

Also need to get use to the new handle position, found one side I was rubbing the bell on my wrist bone removing some skin over the session.

First impressions is that these feel great and no rattling through the whole 30mins, when I adjusted them after the session ready for tomorrow nut was still very tight. I like them but I feel the cast irons might still be my go to for strength based programs given I feel the cast iron keeps the tension throughout more of the Clean. I'm guessing this might be similar for snatch but I'll find out tomorrow.

Realistically my motivation for getting the adjustable comp bells was to start doing sport style training. Early days but initial impressions is that cast iron might be more suited for strength based programming while the comp bells more so for strength endurance.

Anyway, rest of today's session also included 5x 10 Bulgarian splitsquats and 4x10 Sommersault Squats

Tried with 16s and believed in my heart that I could get 20 but I only got 14 🤦🏽‍♀️🤣 Was shaking so bad though you can’t tell in the video. It seems like a really great exercise! Press is best.

36kg TGU 3R/3L

Not the heaviest, but up there with the most difficult.

Been progressing decently well this year.
Couldn’t have done this four months ago.

Ordered these guys unpainted. They need some polishing and a coat of paint (they are filled with lead and the bottom is open).

I placed the order 18th of June. Arrived today.

Hi All,

Just joined this sub as I have recently started kettlebell training along side my normal exercise regime and much as I find AI helpful with questions about program variations, i just think you can’t beat the advise of someone whos physically done the thing.

I have been using the ABC for the past few weeks (not the full ABF routine as I am primarily a runner so press specific work is lower priority)

My question is, given that the press is likely to be the limiting weight factor for most people, is it sensible to switch in a push press in the ABC one session per week and have 2 other days doing standard ABC. My feeling is this would allow for some wave loading of weight within my normal 2 week training plan and would allow for a more traditional strength workout for the legs of this day. I would plan on doing auto regulated rest on this modified day.

All thoughts or wisdom welcome.

Hey team, got me a couple bells a month ago and I'm hooked! I'm starting from an OK position physically, but I'm still learning the basic moves - swing, clean, press etc and now beginning to move on to complexes.

Which leads me to ask: where do you guys find great complexes? Book? Self-made? Copy what you see on here and IG? Any website I need to know about? I've just been copying random workouts I see on the socials but keen for a little more structure.

I'm also using a spreadsheet to track workouts but also curious what works for others? I find Strava great for running but IMO it's lacking for more strength activites hence my primitive approach.

Any tips appreciated! Cheers 🔔✌️

Little footwork to go along with the Bellin

Hi all, getting back to kbs after 20 years away! Good news is, decent form stayed in muscle memory.

I’ve become a huge fan of Atomic Habits and applying it in lies of areas to create strong, atomic habits.

For strength training, I’m just focusing on a 15 min routine at lunch every day. ABC (2 clean, 1 press, 3 racked squats) is perfectly mindless for the habit I’m building.

I started at just 5 EMOM double 16kg. Have progressed to 8. Thinking I’ll increase to 15 or 20 before increasing weight and starting low again.

In your opinion, is every day going to be too often once I get into medium/hard effort?

Rounds 1,5,8,10,12 shown.

For those running the Armor Building Complex, how do you usually approach progression? Do you focus on building up the number of rounds with your current kettlebells before moving to heavier bells, or do you increase the weight and bring the volume back down?

I'm curious how people balance strength and conditioning when progressing with the ABC. Both approaches seem reasonable, but I imagine recovery and technique can become limiting factors as the weight goes up.

What has worked best for you, and what tells you it's time to progress?

After mush research and contemplating I finally decided to get a pair of adjustables from bells of steel. Thanks to all those users that got PMs from me and were kind enough to give their thoughts.

Have played around with them a bit and no rattling so far. Different feel to what I'm use to but still comfortable. I must admit they are a little bigger than I thought, but still same dimensions as a standard comp bell. I remember hearing comp bells were around the same size as cast iron 32s, though seeing them next to my collection they look more comparable to my 36s or 40s (see photos).

Also gave them both a weigh with the standard weight set inside (20.5kg, iv also got the expanded weight for upto 32kg) both bells came out at 20.55, so I'd say more precise than most bells iv come across.

Anyway looking forward to seeing how they go and will try them out in tomorrow's session of the Giant.

20.10.26: Practice (2x20kg)

Total Training Time: 52:00

Heart Rate: 138bpm average/ 155bpm max

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Block A: Circuit - 60s rest between rounds

5 High Pulls

5 Cleans

5 Press

5 Jerks

X5-100 total reps - (2x20kg Kettlebells)

Accessory Exercise ⬇️

Zercher Squats

5, 5, 7, 7, 10

34 total reps (50kg Barbell)

Assault Bike - 5 to 6 RPE

11:00 minutes total

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Block B: Finishers

(+50kg Barbell/+44kg Kettlebell)

A: Strength

2 Cleans, 12 Strict Press

14 total reps (44kg Kettlebell)

B: Hypertrophy

Clean, 15 Incline Barbell Press

16 total reps (50kg Barbell)

C: Hypertrophy 2

35 Bent Over Rows (50kg Barbell)

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Daily Bread:

Hebrews 6:1-12 KJV

“Therefore leaving the principles of the doctrine of Christ, let us go on unto perfection; not laying again the foundation of repentance from dead works, and of faith toward God, of the doctrine of baptisms, and of laying on of hands, and of resurrection of the dead, and of eternal judgment. And this will we do, if God permit. For it is impossible for those who were once enlightened, and have tasted of the heavenly gift, and were made partakers of the Holy Ghost, and have tasted the good word of God, and the powers of the world to come, if they shall fall away, to renew them again unto repentance; seeing they crucify to themselves the Son of God afresh, and put him to an open shame. For the earth which drinketh in the rain that cometh oft upon it, and bringeth forth herbs meet for them by whom it is dressed, receiveth blessing from God: but that which beareth thorns and briers is rejected, and is nigh unto cursing; whose end is to be burned. But, beloved, we are persuaded better things of you, and things that accompany salvation, though we thus speak. For God is not unrighteous to forget your work and labour of love, which ye have shewed toward his name, in that ye have ministered to the saints, and do minister. And we desire that every one of you do shew the same diligence to the full assurance of hope unto the end: that ye be not slothful, but followers of them who through faith and patience inherit the promises.”

Today I managed to do eight rounds of 10 snatches (5per hand) with 40kg in 9:50min.

Goal is to do 100 in 10min. Main bottleneck was my palms. I think my tehnicque (i bet it isn't spelled like that) is pretty solid, it's just a matter of getting my palms more endurable. Any advice on that front?