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Total Tension Complex

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BrianCF

BrianCF

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Just finished Geoff Neupert's Herky Jerky chain from More Kettlebell Muscle and Oh Row You Don't II complex. Used 45's, time to go heavier

Age 49
Weight 186.6

Day 1 Week 1, 4/9/18

Set 1, Double 70's Double Clean x 1, Press x 1 Front Squat x 1 Renegade Row 1 L, 1 R
Sets 2-10 Double 55's for Cleans, Press and Squats, Used 70's for Renegade Row
Set 11 Double 70's Double Clean x 1 Press x 1, Front Squat x 1, Renegade Row 1 L, 1 R
Reached 6 presses

Two hand Swings 88 lbs.
10 x 10 = 100
Did a set every 30 seconds

Hindu Squats
3 x 30, 1 x 20 = 110
 
Played basketball Monday night
4/10/18 Rest, walked dog 45 minutes
4/11/18 Workout 2 Leg Day

Used 70's for all Renegade Rows
First set used 70's 1 Clean, 1 Press 1 Squat 1 Renegade Rows
Sets 2-17 used 55's 1 Clean 1 Press 1 Squat
Made it up to 9 squats, 81 total

5 minute snatch test. Haven't done this in awhile, figured I would build a pattern of success and decided to use a 45 lb. bell
102 total reps
20 R, 20 L, 15 R, 15 L, 10 R, 10 L, 5 R, 5 L, 2 R . Never put the bell down. Worked on my form, no sloppy reps
 
BrianCF said:
Just finished Geoff Neupert's Herky Jerky chain from More Kettlebell Muscle and Oh Row You Don't II complex. Used 45's, time to go heavier
Click to expand...

How did you like those complexes? Any noteworthy results? Just curious, as I have the book and am thinking through which I'd like to do in the future. Lots of options, which I suppose is both good and bad!
 
They are great and my go-to programs for workouts. I've had the book for 4 years. The only one I could not complete was the A + P with 45 lb. bells. Heavy day ballistics was too much on my grip. There are some real gut-checks in there.

I like to run 2 programs at once. One as a complex, one as a chain. One workout each day. 20 minutes done. Results have been, that my heart rate is around 50-55. HDL cholesterol is 96. I also do double snatches outside the leg. See Mike Mahler's video on youtube.

Tough ones are The Basic, The Long Haul, Oh Row You Don't 2.0, Ballistic Beatdown, Jerk Werk (Brutal in the last weeks as a ladder), Herky Jerky (chain style) You Don't Know Squat, Clean 'Em Up 1 and 2 (chain style) and the A + P.

What I'd do is do the Basic, 3x a week as a complex and the other one as a chain. Pick a body part you want to focus on whether it be upper or lower body. Shoulder Smoker or the Wolf. Run them the entire 6 weeks.
 
4/13/18
Played hoop Thursday night.
Double 55's for complex, 70's for Renegade Rows
11 sets up to 6 presses and back down
55 swings with an 88. Got interrupted and had to cut it short
 
4/15/18
Dips 4 x 10 alternated with
Narrow grip Pulldowns 3 x 10, 100, 120, 140
Smith Machine Bench 2 x 8 135, 1 x 8 x 155 alternated with
Machine wide grip Rows, 10 x 100, 10 x 120, 10 x 140
Incline Machine Press 3 x 10 x 100
Wide grip Pulldowns 3 x 10, 100, 120, 140
3 mile run on treadmill in 25:00 incline at 2.0
 
4/16/18
Week 2 Total Tension Complex
Weight 186.8
55's for complex, 70's for rows
17 sets, up to 9 squats and back down ladder
Snatch test, 45 lb bell
5 x 10 L, 10 R, 1 x 7 L
107 reps in 5 minutes, never put bell down.

Was in a real good rhythm with the snatches, breathing was under control, heart rate was 158 45 seconds after I finished.
 
4/18/18
Double 70's for Renegade Rows, Double 55's for Press complex
11 sets, up to 6 presses and back down the ladder
Double Clean, Press, Front Squat, Renegade Row

Two handed Swings 88 lbs.
10 x 10 every 30 seconds = 100 swings in 4:47
 
4/21/18
Missed Friday's workout. In full disclosure, met up with a buddy on Thursday PM and had some adult beverages. Friday, wanted to do it in the PM, but had to go to a high school tennis match. So gave myself the extra day off.

Renegade Row 70's. Rest of Complex 55's
17 sets up to 9 squats and back down the ladder
Snatch Test, Moved up to a 55.
Hadn't done 5 minutes with that bell in a while. Banged out 80. Not my best performance, I put the bell down. Didn't go balls to the wall. Focused on form.

4/23/18
187.2 Weight
Moving up the reps, week 3, workout 4 for presses
55's for presses, 70's for rows
13 sets up to 7 and back down. Shoulders were tired on the way down
For 100 snappy swings, changed it up. Used my 70's and did double swings outside the knees.
10 sets of 10, really focused on hip snap and getting the bells above my navel. I'm sure my traps will be barking tomorrow
 
4/25/18
Week 3 Legs Day
70's for Renegade Rows
55's for rest of program
Clean, Press Squat...Up to 10 and back down, 100 reps

55 lb. bell for snatch test

90 snatches in 5:12, so, probably 87...Did them in sets of 5. Only put the bell down once at 3:40, calves were getting tight. Did them in a good tempo, never really opened up the throttle, rested at the top.
 
4/27/18
Week 3 Workout 5 Press Day
70's for Renegade Rows
55' for everything else
Up ladder to 7 press and back down. Clean Press, Squat, Renegade Rows
Double Swings Outside the Knees, 70's
10 x 10 = 100
 
5/1/18
Week 4 Workout 5, Squat Day
Weight 189.0, need to reel in the diet a little bit
70's for Renegade Rows
55's for every thing else
1-10 Squats and back down, 100 Total
5 minute snatch test
55
93 reps, did sets of 6 vs. 5. Put the bell down at 2:17 to rechalk my hands, my bells have an enamel finish and were slick. Going to do sets of 7 next.
 
5/3/18, Week 4 Workout 6 Press Day6
70's for Renegade Rows and Double Swings Outside the Knees
55's for Clean, Press Squat
Press Ladder up to 7 and back down
Double Swings 10 z 10

I felt really strong going up the ladder, the 7th went up easy. Coming back down, the fatigue sets in. The 6 and 5 rungs on the way down are a lot tougher than on the way up.

I've been trying to do this to the letter. Taking rest days, even though I 'd love to go for a run because it's so nice out.
 
5/7/18
Leg Day Workout 6 . Missed a couple of days.
Used 70's for Renegade Rows, 55's for everything else
Up ladder to 10 and back down, 100 total squats
5 minute Snatch test, used a 55, 89 in 5 minutes.
 
5/8/18
187.6 lbs. Week 5 Workout 7, Presses
70's for Renegade Rows, 55's for everything else
Up the ladder to 8 and back down 64 presses
One hand swings, 70 lb bell., 10,10,15,15,25,25

The 8th press went up pretty easy. Rungs 7, 6 and 5 on the way down were heavy. Was resting 3 minutes in between sets.
 
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5/9/18
Week Workout 7 Legs
70's for Renegade Rows, 55's for everything else
Up the ladder to 11 and back down, 121 squats
5 minute Snatch Test
Dropped it back to 45.
110 in 5 minutes, 25L, 25R, 15L, 15R, 10L , 10R, 10L
45 felt like a toy. I took my time until the end was at 50 in 2:13 so pace was pretty steady, didn't put the bell down once. Not bad for someone within 9 month of 50th birthday.
 
@BrianCF

This sounds quite strong!
I'm reading this with interst, as I maaaaay go to TTC after finishing Dry Fighting Weight.
How long are your sessions currently taking you to complete.
 
For the pressing day, about 45 minutes. However, once I started moving up in reps, I increased rest periods to 3 minutes.

The squat workout this morning took 1:10. It took, 52 minutes to do the squats. I rested 10-12 minutes and then cranked out the snatches.

I probably have 12 in me for squats, but 144 reps is a little too much. I don't want to be crippled. I like it though. A solid 6 week high volume program.
 
Thanks for the info.
I try to keep my practices short--that's why I like S&S and many of Geoff Nupert's programs.
You have higher ladders than I managed with TTC using 2x24kg , which of course equals more time.
 
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