Dan John's Armor Building Complex

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The Armor Building Complex is a double kettlebell workout that will improve total body strength, work capacity, resiliency, and builds functional muscle.
Designed by Dan John as a reasonable "grad workout" for the RKC kettlebell certification, the ABC goes like this:
2 Cleans
1 Press
3 Front Squats
General standards - Men use a pair of 24 kg kettlebells and women use a pair of 16 kg kettlebells. Use common sense when considering your weights.
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Zack Henderson is a strength coach in Nashville, TN.
He enjoys working with students of all skill levels to become stronger than they ever thought possible.
0:00 Armor Building Complex Benefits
0:32 How to perform the Armor Building Complex
0:55 How much weight to use
1:18 How to program the ABC

Опубликовано:

2 июн 2024

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Комментарии : 9

@tcookstrong 27 дней назад

I think that I need to train these again. These sets built so much strength. I need to beat 30mins with double 20kg bells and work towards double 24kg. 😤

@ZackHenderson 27 дней назад

I like where your head is at!

@deo.strengthspan.project 26 дней назад

Great summary of Dan’s most recent recommendations for the Armor Building Complex!

@olafwilkens4159 26 дней назад

Great exercise. So many variations are possible. Never gets boring. ...Classic double, asymmetrical double, single arm light/heavy alternating, 30 sec I go You go, EMOM alone... Even Tabata style 20s/10s is possible with a not too heavy weight. 🙂

@annmartinez3174 25 дней назад

Hi Zack, Wish you luck and have fun in Denver. I just got back from Denver and it is a fun place to visit! “So much outdoor-fun activities to do”! Kudos to all your hard work!😊👍🏼💪🏼💯

@ZackHenderson 23 дня назад

Thank you Ann!

@IDasBlack 12 дней назад

How is the leg doing?

@achtungjamie 27 дней назад

105lbs clean, press and squat in a circuit seems extreme for anyone you isn’t highly experienced and trained.

@farstrider79 26 дней назад

Strength standards are just a number. I'm a construction worker and considered to be a strong person by most people, but my gym lifts are low by most gym rats standards. My low back is my limiting factor. You have to start where you are and work towards a goal, whether you reach that goal or not. Its just a number to aim for.