The Friday Quickie (Workout Inside)

Alright – real quick one here today.

I’ve gotta hit my new Clean and Press program this
afternoon – which will take me approximately 20
minutes.

I must say – very happy – saw a 25% increase in my
rep max in only 4 training sessions. Pretty good ROI
if you ask me…

More on that later – back to your mission for today,
should you choose to accept it.

It’s a double KB workout – and no – they don’t have to
be evenly matched pairs – use what ya got – with some
singles work at the end.

Here it is – set your timer for 10 minutes.

Use a moderately heavy pair of kettlebells, or if going
mix-matched – an equivalent.

A1. See-Saw Press x3
A2. Front Squat x 3

Nice “Gut Buster.”

Make sure you push up and pull down simultaneously
on those SSPs.

Do as many sets as you can in 10 minutes, maintaining
great form.

Rest 3 minutes.

Grab one of the those bells – the heavy one if you’re going
mix-matched – and get some good ol’ fashioned 1H Swings
in.

Set your time for 10 minutes. Use the “top of the minute”
protocol. Switch hands each set.

Each Round is 60 seconds.

Round 1: Swing for 20 seconds, rest for 40.
Round 2: Swing for 25 seconds, rest for 35.
Round 3: Swing for 30 seconds, rest for 30.
Round 4: Swing for 35 seconds, rest for 25.
Round 5: Swing for 40 seconds, rest for 20.
Round 6: Swing for 20 seconds, rest for 40.
Round 7: Swing for 25 seconds, rest for 35.
Round 8: Swing for 30 seconds, rest for 30.
Round 9: Swing for 35 seconds, rest for 25.
Round 10: Swing for 40 seconds, rest for 20.

Done.

Shake it out. Stretch it out if you need to.

Your work is done here my friend.

Go enjoy your weekend.

Geoff

P.S. If you enjoy “No B.S.” double KB programs, then you’ll
love “Kettlebell Express! ULTRA” – there’s over 49 different
programs in there that’ll take you about 60 minutes per week.

It’s so “No B.S.” I didn’t even bother to write a sales page –

Click here to get your copy directly at the shopping cart. No
waiting in line either – it’s your own personal “express lane to
awesomeness.”

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