Kettlebell 1-Arm "Moving Target Complex"

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Sean M

Level 6 Valued Member
Louka Kurcer just posted a 1-arm version of Moving Target Complex. I think I'll give it a try tomorrow.


2,3,5 swing + snatch + TGU + squat (not laddering the TGU)

In the original series of articles on the double-bell version (clean + press + squat), there were two 6-week program plans:
  • Plan A (8RM press): 2,3,5 to 2,3,10, adding 1 rep to the top rung and repeating the workout twice more in the week (weekly step cycle).
  • Plan B (6RM press): 2,3,5 --> 5,5,5, then 2,4,6 --> 6,6,6, alternating heavy and medium (4-8kg lighter bells) days and increasing the bottom rung reps on the heavy days.
Is this 1-arm version suitable to a progression, or just a fun complex to run every so often for variety?

I've got my eye on Plan A for my next hypertrophy/doubles program later this year, but this 1-arm version looks like a great variety complex. I assume 15RM snatch is about the right weight?
 

Mark Limbaga

Level 7 Valued Member
Elite Certified Instructor
Louka makes good material so its worth a try, and yes a 15rm would be a good starting weight
 
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