It is said that strength is the master quality in fitness. I do agree with this statement, in fact in my and many others experience as well as a lot of research shows the need to get stronger in order to get better results from your fitness program. It doesn’t matter if your goal is to jump higher, run faster, burn fat and get lean and so on, strength training has a huge part in make those goals a reality in your life.

This week’s complex acknowledges that fact in more than just lip service, but gives you a clear way to build your strength while helping you maintain power and explosiveness as you train. Oh yeah, did I mention that it will wind you as well!

This week’s workout is uber simple and requires that you use two bells to do it. Now, if you are a beginner you can use one bell but just do the moves and reps on both sides as you work out. (Thanks Captain Obvious!) The moves are: regular continuous cleans into a squat (re-clean each time) then an overhead press followed by dead cleans on each press. This workout should be done in a ladder fashion by doing as many rungs and ladders as you can with good form. (But up to 5 reps on each ladder. (So in other words, do a ladder of 1 to 5 reps., then rest) Your rest period in between ladders should be up to 5 minutes but no less than 2 minutes in between ladders.

Use a bell that you can press 8x in a row to do this workout. If done right it will be a lot of volume and too heavy will not let you do that. But as you know too light won’t do too much for you either!

Once again we have your 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.

Click here to get my Ultimate Kettlebell swing Tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!


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