A complex is doing an exercise for a given number of reps, then moving on to another exercise without ever putting the bar or bell down.The "bell" of course is a kettlebell. Dan John has a long history as a kettlebell coach.
Anyway, Red Delta Project put up a video of calisthenic micro workouts applying this complex concept, using a suspension trainer. Interestingly, both RDP and Dan John mention the problem of complex training with a fixed load - it might be a good load for one exercise in the complex, but too light or too heavy for another. John came up with a solution particular to using double kettlebells as the exercise implement. RDP's solution is of course specific to suspension training - adjust your body angle and the strap angle to dial in the appropriate load for the suggested reps for each exercise.
For Monday, I tried the push chain micro workout. I had the suspension trainer handles set to about waist height, because the space where I set it up imposed a limit on the length of the straps for the chest fly. There was some tightness in the Golfers Elbow area of my forearm during the chest fly sets, but I think that can be fixed by paying extra attention to pulling the scapula together first, to initiate the eccentric, so that at the bottom of the movement, the scapula should be squeezed together. I had better luck with the tricep press, because I've gotten better at maintaining enough upper back tension to prevent too much load from going to the elbows. I did 3 rounds of the complex. Overall, the workout felt pretty good. As I continue to practice these complexes I'm sure I'll get at dialing in just the right amount of load for each exercise.
I took the rest of the week off because I visited family. I could have squeezed in a micro workout here or there but my body welcomed the rest.
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