A few months back one of my students came down to visit me and to train, we worked on a few barbell movements to develop good form and enable him to lift some good size weights in the future and to be safe as he does. After all of that, I then taught him the kettlebell push press with good form with a very evil intention in mind of creating a workout while using it. That workout was the stuff of legends and is brutal yet simple. In other words, in fits the mantra for our weekly workouts.

 

 

My friend Allan began this workout doing 15 snatches into 15 push presses with a 18 KG bell. This is a good size considering that he is not big and that he would get very little rest in between sets as he trained. As the workout went along, he began to feel the challenge of this intense workout. The good news that I kept reminding him was that the reps are going down by two every after every set. He finished and exclaimed “man, that was brutal!” and “you should have your class do that tonight” which I did! 😉

Now it is your turn to do this workout that will burn fat and train your aerobic capacity in a quick interval.

Weekly Workout: The Pasco Punisher

Once again this workout is simple to do but not easy to endure. It is done by doing with one bell:
(If you want to build power, you can use doubles and do less reps.)

15 snatches down to 2 snatches
15 push-presses down to 2
Take two reps off every set and alternate your arms after each move.

( do your snatches on your right arm and then your left. Switch back to the right and do push-presses and so on.)

 

 

Guys will use a 16 to 24 kg
Ladies will use a 12 to 16 kg

 

 

 

Just these two moves together back to back is one round. So get to it today and join Allan and my Kettlebell class in being those who have defeated this workout and not just survived it!

 

 

The guidelines for success:

KIWK workout of the week- the drop down

 

 

 

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

 

 

 So enjoy this workout friends and the fat blasting after effect that it will bring you as you train using this challenging combo.

 

Also as a gift to you; I want to share with you my free videos series on how to do the kettlebell swing properly for strength and conditioning,  Click here for it.
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