“Saturday Morning Special” [WORKOUT]

Real quick Saturday workout for you today just in case you missed any this week or want something “extra” cause you have some extra energy.

(Funny, as I write this, I have Lynard Skynard’s “Saturday Night Special” song playing in my head. Don’t ask me why…)

The “Special” is such because you’re gonna refine your technique and get a blistering conditioning workout in the process.

How so?

Dead Stops.

Yeah, that’s right, stopping the KB between ballistic reps and resetting your start position.

These durn things chew up more energy than I don’t know what.

So here’s what you do:

1. Pick your ballistic.

2H Swings… 1H Swings… Snatches… Double Cleans…

You get the point. (No overhead work here.)

2. Use a medium sized KB or pair of KBs -

Something you can really put some force behind and lift explosively.

3. Set your timer for 20 minutes.

4. Do one set of 3 to 5 reps at the top of every minute.

(So every time the clock hits “:00” or the second hand hits the 12, you do a set.)




Stay Strong.


P.S. If for some reason you’re not being consistent with your training – your workouts – then it really shouldn’t surprise you if you’re not seeing results.

Consistency is key.

It ALWAYS “wins.”

This is arguably the best way for you to “Win.”

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