If you have read a few of these workout posts over the last year that we have been doing them, you will notice that we use ladders quite often. There are many good reasons for that, first: ladders allow you to get a good amount of work in without leading to poor form. Second: they can keep you relatively fresh as you train. Now if you are new to this blog, ladders are a simple and safe way of placing volume (sets and reps) in to your workouts all that you do is add a rep or more on to the next set or ladder rung. It is like climbing up a ladder to get to your fitness goals. One step at a time!



This week’s workout fits along with our usual “mantra” of workouts that are simple to do, (in this case, two moves) save time and give you the results that you want from your time training. It is a clean and press ladder however; I have designed it to use a light weight and to do all five rounds in 22 minutes.



Weekly Workout: The Clean and Press It



 This workout is done by grabbing a relatively light bell 60 to 70% of your one rep max and doing one round of 1 rep, 2, 3, 4 and 5. Then you will rest for a minute and half, followed by another round of 1-5. You will do this up to 5 rounds and then hit the showers in about 22 minutes time you will have had a push and pull workout involving your whole body.


Just before I go any further, let’s talk about the percentage of weight and how to find it. Hopefully if you have been training for a while, you know your one rep max of every lift. (If you don’t you can make an educated guess.) For example my overhead kettlebell press max is a 44 KG (96 lbs.) So 70% of that would be found by multiplying .70 x 96 lbs. which makes it 67.2 pounds. So I would use a 28 kg or 62 lb. bell for this workout. (That is the closest bell kettlebell size) Follow that simple math formula to figure out accurately the load that you should use. Remember you should be challenged but successful!


Now that you know what weight to use and the rep range for this workout. Here is how to do the work son!





Find out the weight of the kettlebell that you can use for this workout. Men should be using a 16 KG to 24 KG, women an 8 KG to 14 Kg. Have a timer handy to time your rest periods. Start your pressing do 1 rep each side and then 2 and so on up to 5 reps. then rest for up to a minute and a half, afterwards do another round of the same and another up to five rounds. Re-clean the kettlebell on every rep in order to get the pulling motion and to hit your lower body.



The guidelines for success:





  • 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.
  • If you can get some friends to join you!


Prepare to be challenged and to begin to see changes in your body as you eat well and train with this and our other Weekly Workouts with our brand of fitness!

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