The “Friday Fast One” [WORKOUT INSIDE]

And no… this ain’t a complex.

That’d be too easy. :-)


Not this time, amigo.

Here’s what I want you to do:

Go grab a pair of KBs and do Swings, yeah, that’s right,

(You thought I was going to say Clean + Jerks or Clean +
Presses, right. Hey, gotta switch it up some time.

Plus, Swings are technically easier than C+J’s so their
more accessible to more people.)

And if you’ve been on a Swing tear as of late, you can
even switch this to Snatches with a pair of KBs.

Then, do 7 reps at the top of the minute, every minute, 
for 10 minutes.

But there’s a catch – more in a moment… 


“At the top of the minute” means when your stopwatch or
timer says :00 or the second hand reaches the 12.

Yeah, that’s “it.”




Especially if you use the right sized pair of KBs.

Here’s the catch:

If you’re a guy, ahem, excuse me, a man, then strive to
use a pair of 24s or heavier.

And none of this low swinging sissy stuff either. 

 >> Get those bells chest height. <<

Make ‘em float.

Let ‘em hang right there in the air.

Can’t do that?

Then go lighter.

That’s right, LIGHTER.

Ladies, use either a pair of 12s or 16s.

And really put some “Oomph” on them.

Maximally explode from the bottom of the backswing.



The Truth is, this type of “conditioning” work will make you
exceptionally strong too.



Because Force = Mass * Acceleration.

And with a lighter or medium-sized weight or weights,
like a pair of KBs, the key to producing more force
is moving those bells as fast as you can.

Most KB users make the mistake of “riding out” their
ballistics – their swings, snatches, and cleans.

They focus on the number of reps instead of the quality
of the rep.

When you maximally accelerate your ballistics, you use
more energy.

This creates more work.

And work – getting ‘er done – as Larry the Cable Guy would
say, is the key to getting stronger.



So put aside your normal ballistics program today and
give this one a shot.

Shoot me an email with your results.

What’s that?

You don’t know how to get your ballistics to float?

To hang in the air momentarily as a demonstration of your
mastery over the KBs and your ability to generate max

No worries my friend.

I’ll show how it’s done step-by-step AND show you common
mistakes and their fixes inside “Kettlebell STRONG!”.

It’s a 3.5+ hour DVD and 89-page filler-and-fluff-free book
showing you everything you need to know on how to get 
as strong and powerful as an ox using a pair of KBs.

Get your copy here.

Remember, shoot me an email with your results from today’s

Talk soon.


P.S. Almost forgot, we use similar, yet more diabolical 
programming in the “One” program, the hybrid strength &
conditioning program found inside “Kettlebell STRONG!”.

It got it’s name because if I your forced me to use only
one program, this is how I would set it up.

, , , , , , , , ,

No comments yet.

Leave a Reply