Dumbbell/KB complexes

[Mike ODonnell]

Never done the man maker....done the 2DB clean, squat, press, pushup, burpee....now I get to add the rows....clients will hate me. Sweet.

[thomas beasley]

What is the general consensus when performing a snatch, or clean and jerk, do the majority perform a full movement or a partial "power" movement? I.E (squat) clean and jerk or power clean and jerk; a snatch or power snatch.

The reason I started thinking about this was when I watch a video from one of the CrossFit affiliates who had posted a group work out/ instructional video on YouTube. The move in question was a KB snatch. The Kb snatch was in a complex, and appeared to be a power snatch because there was only a 1/4 squat (if that).

When performing complexes, is it better to perform the full range of motion or a "power" variation on a snatch or c&j?

Lastly , when working with dumbbells, what is your preferred racked position?

[Greg Everett]

just depends on what you're doing and why. power versions are good sometimes, but, for example, if the reason i'm doing a snatch + sotts complex is to work on overhead stability in the bottom of a squat after a snatch, then i'd rather have the athlete perform a full snatch than power + overhead squat.

[Coach Rutherford]

Originally Posted by thomas beasley

What is the general consensus when performing a snatch, or clean and jerk, do the majority perform a full movement or a partial "power" movement? I.E (squat) clean and jerk or power clean and jerk; a snatch or power snatch.

The reason I started thinking about this was when I watch a video from one of the CrossFit affiliates who had posted a group work out/ instructional video on YouTube. The move in question was a KB snatch. The Kb snatch was in a complex, and appeared to be a power snatch because there was only a 1/4 squat (if that).

When performing complexes, is it better to perform the full range of motion or a "power" variation on a snatch or c&j?

Lastly , when working with dumbbells, what is your preferred racked position?

Using power movements with dumbbells is no less desireable than using them with a barbell. As Greg mentioned, it depends on the your objective for the session and how you are mixing it with other movements in your complex or workout. In short, do both versions

[Pierre Auge]

Greg,
from above I read:
Snatch
Sots Press
Overhead Squat

Funny I had been playing with:
Snatch
Sots Press
Overhead Squat
BN Jerk (its easier to transition to a narrow grip from behind the neck)
Shoulder Press
Thruster

Repeat 3 times for 10 sets, rest 30 seconds between sets. Gets the blood flowing for sure. I like these for the simple fact that I can get a great deal of work done in a short time. How do you apply your complexes under light, moderate, heavy load or all of the above?

Greg you noticed at Coach B's, I enjoy working skill while fatigued, you didn't say much about it at the time I just ponder your opinions.

(I know Sage's opinion is that its stupid! She's very direct...)

[Steve Shafley]

This is one I whipped up for my wife after I got back from Utah, and meeting Dan John and stealing his materials.

1. goblet squat
2. bootstrapper
3. crush press
4. 2H swing

I just ran through it myself, using progressively bigger kbs, and it's not a bad little circuit, if I do say so myself.

[Allen Yeh]

Originally Posted by Steve Shafley

This is one I whipped up for my wife after I got back from Utah, and meeting Dan John and stealing his materials.

1. goblet squat
2. bootstrapper
3. crush press
4. 2H swing

I just ran through it myself, using progressively bigger kbs, and it's not a bad little circuit, if I do say so myself.

crush press?

[Steve Shafley]

crush press = 2 handed kb press holding the ball of the kb by squeezing your hands together.

[Allen Yeh]

Tried this out today:

Did this with one 24 kg KB

suitcase deadlift x 6
clean x 6
1 handed swing x 6
snatch x 6
ohs x 6

I did it 2 ways, the first time I did it all on my left side first and found by the end my grip was the limiting factor so I rested 2 minutes and tried it by alternating sides with 5 reps. The alternating method was a little bit more taxing than doing all of one side and it also spared the grip when I was all done.

[Allen Yeh]

Originally Posted by Steve Shafley

This is one I whipped up for my wife after I got back from Utah, and meeting Dan John and stealing his materials.

1. goblet squat
2. bootstrapper
3. crush press
4. 2H swing

I just ran through it myself, using progressively bigger kbs, and it's not a bad little circuit, if I do say so myself.

Good little circuit, though my form broke down on the bootstrapper when I jumped from the 12 kg kb to the 24 kg.