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Programming a workout to get out of it what you want from it is not the most complicated thing in the world when you know what your overall goals are and you are willing to do the work. It may however require that you change your approach and thoughts about training a little or completely.  Then of course you will need to apply those new thoughts as long as they are scientific and safe.

 

 

 

Over the last few years I have had such a paradigm shift and as a result my training takes much more planning (which I love) and I have made much more progress in my overall goals. One of those thoughts that I have implemented even more is the need to train aerobically for health reasons as well as to help me have better and greater success in my main goals of strength, explosiveness and so on.

 

 

 

Today’s workout is an aerobic workout using two moves and a protocol that was developed for the kettlebell snatch, the 15/15. This is done by doing 15 seconds of work and 15 off for 80 rounds or 40 minutes. Except today’s workout not only involves the snatch, but the kettlebell jerk as well.

 

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It is done by doing: 6 to 8 snatches to a lockout on each one (hips and elbows) for as many quality rounds that you can get in. Then when you are done with that doing the kettlebell jerk for the same time period and getting in 5 to 6 each round. You want to do this for at least 20 minutes in order to get the aerobic training effect.

 

This tough workout will challenge you and help you burn a good amount of calories while training your heart!

 

 

 

Look at the video below to see it done:

 

 

 

 

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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