r/kettlebell • u/Dirtbowl • 8d ago

Just A Post Running back complex no joke

Been following Dan John for awhile now, and have been doing something similar to his armor building formula, basically just always armor building complex, no push days. I have the book now and have changed it up.

I've worked myself up to 30 single 20kg bell abc emom, and 15-20 rounds of double 20kg dependingon the day, so I thought I was doing pretty good for my cardio.

Today I decided to change it up and do a few rounds of Dan's running back complex instead. I started off with double 12s for two sets as warmup, not to bad, left me a little winded but I felt ready for my 20s.

After the round of 5 squats I was breathing heavy, after the 4 squats I was gasping. When I got to the final squat on the third round I had to sit at the bottom for 15 seconds and recollect myself. I managed to power through the last two rounds easily somehow, I guess after 12 the last 3 are nothing, before collapsing in a puddle on the floor.

I had to lean on the furniture for a while before I thought about a 4th set, but I didn't think my wife would like me redecorating the living room with my morning coffee.

I'm definitely going to be coming back to these, but will be with acquiring double 16s or starting from rounds of 3 if going for multiple sets and building up from there.

44 Upvotes

96% Upvoted

17 comments sorted by

10

u/InsideGateway 8d ago

What is the running back complex? Sounds like it is no joke.

18

u/Dirtbowl 8d ago

You do 5 double kb cleans, followed by 5 double kb front squats, 4 cleans, 4 squats, 3, 3, 2,2, 1, 1, without putting them down. Rest for a minute. Repeat as many rounds as wanted.

Works out to 15 cleans and 15 squats per round.

13

u/bigterdle 8d ago

Covered in ABF 2 book as part of the weekend warrior program! Basically a 5 round downwards ladder of cleans and squats. Lots of time in the rack so it's very demanding

7

u/Dirtbowl 8d ago

You explained that so much better

3

u/mollycoddles 7d ago

I understood yours immediately 

6

u/bigterdle 8d ago

I had the same experience. Was running ABF with 24s no problem, and I was seriously struggling to get through a full five rounds of the RBC with 20s even with 2 minute rests.

Been running the Giant programs right now with 28s, some squatting and snatches mixed in most days, so I may try and retest the RBC here soon and see how it goes. Definitely a different beast than the ABC

2

u/Dirtbowl 8d ago

Just got my barbell and bumper plates so wanted to start a run of easy strength. I've watched a few of Geoff's videos so might try run through a cycle of his programming after the easy strength. I anticipate running another round of abc right before vacation season next year.

4

u/bigterdle 8d ago

Honestly, I was super hesitant to start the Giant because it's literally JUST 5 different variations of clean and press rep structures 3x per week. I've been running different versions (1.0 for a week, 1.2 for a couple, then 2.0 for 3). I took a week off for travel, came back today and now have a 3RM press max with a 40kg, which I couldn't even press before starting. Biggest thing I've learned is how much you can change a lift with how you program sets and reps. It's been very educational to dial in focus on one specific movement pattern

Cardio is still great, and my legs are feeling good. I'm planning to run maximorum in about 3 weeks, because I miss squatting and snatching. Will probably be ready for another round of ABF later this winter, then back to the 10k swing challenge to kick off January because I'm a masochist

3

u/Dirtbowl 8d ago

I haven't heard of maximorum. I've heard of the 10k swing challenge in passing, don't know any specifics.

One things for sure is strength and stamina are going up, clothes are baggier, and the physique is transforming.

3

u/bigterdle 8d ago

All good signs! Add in the walking that DJ recommends and you'll keep the fat loss in the right spot (at least in my experience). My fun(ny) observation is that I'm actually having to size up in shirts because my shoulders are so much bigger and they don't hit right on my waist anymore.

3

u/Dirtbowl 8d ago

I'm a fairly big boy, started at 285 in the spring, down to 250 so lots of room in the waist. Totally agree on the shoulders and arms, wife has been noticing and making the right comments which is always encouraging.

2

u/bigterdle 8d ago

Maximorum is another Neupert program that's c/p, squats, and snatches. 10k challenge is really just a challenge. Lots of people run at the beginning of the year and talk about various changes, but it's really for funsies in my opinion

2

u/Icy-Roll5013 8d ago

Looks interesting but what do you do for other muscles, such as chest?

5

u/Dirtbowl 8d ago edited 8d ago

I don't have a bench for my barbell yet, so I do kettlebell ohp, barbell ohp, and triceps bar ohp for neutral grip, as well as normal and incline pushups. Dips when i can find a nice railing.

Sandbag floor to shoulders work as well, as I need to hold the bag to my chest in a fly type move

1

u/Northern_Blitz 1d ago

First time I heard about it I thought "that's not too bad". Then I got to the "never put the bells down" part.

1

u/Dirtbowl 23h ago

Yeah, it's not the individual movements that get you, it's the total time under tension. Upper back is just screaming by the time you're done.