3 ENTIRE KB Programs For YOU… FREE! [PRINT THIS OUT]

I hope you had a great weekend.

We did.

Speaking of, I had a GREAT day yesterday.

I did some stuff in my workout / training session that I’ve
NEVER been able to do before.

It was challenging and exciting.

And most of all…

FUN!

It was variations of squats, snatch, cleans, and jerks.

It was so good, and I’m so excited about it that I thought I’d
share the “love” with you today.

(Hope you don’t mind.)

But first, did you know that the Clean + Jerk is one of the
most energy-intensive lifts, that is, it costs a lot of energy

to perform?

According to Dr Mel Siff, co-author of Supertraining, one
maximum effort Clean + Jerk burns 14.28 calories!

That’s a lot of energy for just one rep!

Now sure, you’re not going to be able to do maximum effort
C+J’s all the time, nor should you – great way to burn out
and get hurt, but you should include them and easier variations
routinely in your programming.

I’ve been saying this for years, since my book Kettlebell
Muscle
was published back in 2009, and it’s why I continue
to do so today –

Some of the most, if not THE most productive and time-
efficient work you’ll ever do revolves around variations of
the Clean, Squat, and Jerk.

Productive how?

– Strength
– Fat Loss
– Conditioning
– Muscle-building

… Even mobility / flexibility…

Is there anything else?

No.

That’s why I’ve created several different programs over the last
3 years or so based solely on these exercises, which I’ve
fondly called, “The Olympic” – a tribute to the Clean + Jerk in
Olympic Weightlifting.

Today, I thought I’d just give you 3 different “Olympic”

variations that I’ve put together over the years.

What’s the catch?

There isn’t one.

Here’s the original “Olympic” from Kettlebell Express!:

Day 1:
Clean + Front Squat

Day 2:
Clean + Press

Day 3:
Clean + Front Squat + Press

Phase 1: Ladders: 1,2,3,4,5
Phase 2: Sets of 3.
Phase 3: Sets of 5.

– Each phase lasts 4 weeks. Program lasts 12 weeks total.
– Perform as a complex.
– Perform for 20 minutes, 3 days per week, on non-consecutive
days
– Use a kettlebell that!s a 7 or 8 rep max (7-8RM) for the
Press on for all the exercises.
– Perform all the reps for each set on your weaker side first,
then immediately move to your strong side.

===================================================

Here’s “The Olympic 2.1″ from Kettlebell Express! ULTRA:

Day 1:
Clean + Front Squat

Day 2:
Clean + Push Press

Day 3:
Clean + Front Squat + Push Press

Phase 1: Ladders: 1,2,3,4,5
Phase 2: Sets of 3.
Phase 3: Sets of 5.

– Each phase lasts 4 weeks. Program lasts 12 weeks total.
– Perform as a complex.
– Perform for 20 minutes, 3 days per week, on non-consecutive
days
– Use a PAIR of kettlebells that are a 7 or 8 rep max (7-8RM)
for the PUSH PRESS on for all the exercises.

==================================================

And, finally, here’s “The Olympic 3.0″ from More Kettlebell
Muscle
:

(This one is NASTY so I recommend you at least do the 2.0
first.)

Perform each workout as a complex (or a chain).

Day 1:
Front Squat x5
Press x5
Clean x5
Push Press x5

Day 2:
Clean x5
Press x5
Snatch x5

Day 3:
Front Squat x5
Clean x5
Press x5
Front Squat x5
Jerk x5

Week 1: 4 sets. Work: Rest = 1:2
Week 2: 5 sets. Work: Rest = 1:2
Week 3: 4 sets. Work: Rest = 1:1.5
Week 4: 5 sets. Work: Rest = 1:1.5
Week 5: 4 sets. Work: Rest = 1:1
Week 6: 5 sets. Work: Rest = 1:1

(Yes, I realize there’s a snatch in there on Day 2 – just think
of that as a bonus. ;-] )

==================================================

That’s “it.”

There’s more than enough work there to keep you progressing
for the rest of the year should you so choose.

Hope you enjoy them.

If you’re an SFG/RKC or trainer, you could even use these for
your classes/clients if you wanted. :-)

Enjoy!

Geoff

P.S. If you have any doubt about how to perform the double
KB exercises safely and correctly, then here’s 3.5 hours of
instruction including common mistakes and how to correct
them.

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