Geoff Neupert - More Kettlebell Muscle

More Kettlebell Muscle. Copyright 2012 and beyond. Geoff Neupert. Worldwide Rights Reserved. 2     WARNING: This Book is for your personal use only. Y...

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WARNING: This Book is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way              

All Rights Reserved Copyright © 2012 and Beyond – Geoff Neupert. All rights are reserved. You may

not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.

More Kettlebell Muscle. Copyright 2012 and beyond. Geoff Neupert. Worldwide Rights Reserved.

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DISCLAIMER You must get your physicianʼs approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including More Kettlebell Muscle. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. It is strongly recommended that have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you not use More Kettlebell Muscle, please follow your Doctorʼs orders. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this workout, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this program are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Donʼt lift heavy weights if you are alone, inexperienced, injured, or fatigued. Donʼt perform any exercise without proper instruction. Always perform a warm-up prior to all forms of training.

More Kettlebell Muscle. Copyright 2012 and beyond. Geoff Neupert. Worldwide Rights Reserved.

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Table of Contents Introduction  

5  

Nutrition – The Nuts ‘N Bolts  

6  

The Programs   1. The Shoulder Smoker   2. The Olympic 3.0   3. The Basic   4. The Long Haul   5. The Up and Over   6. Clean ‘Em Up   7. Ballistic Beatdown   8. The Wolf   9. The “A & P”   10. “More Core.”   11. “Oh Row You Don’t!”   12. “Clean ‘Em Up” 2.0   13. “Lucky 13”   14. “Oh Row You Don’t, 2.0”   15. You Don’t Know Squat 2.0   16. Sir Snatch-a-lot   17. The Upper Back Attack   18. The Universe   19. Jerk Werk   20. Herky Jerky  

8   10   11   12   13   14   15   17   18   19   20   21   22   23   24   25   27   28   29   30   31  

Final Thoughts  

32  

More Kettlebell Muscle. Copyright 2012 and beyond. Geoff Neupert. Worldwide Rights Reserved.

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Introduction Due to the amazing success of the original Kettlebell Muscle, I decided to put out a follow up book – this time devoid of any “scientificals” or rationale, but one just packed full of programs built around kettlebell complexes and chains with one goal in mind – to make you look more muscular, leaner, harder, more toned, or whatever you want to call it. In fact, there are TWENTY different complexes in here. And if you perform each as a chain, what you actually hold in your hand is FORTY different kettlebell programs. Want to pack on some more pure muscle size using complexes? I’ll show you how to do that. Want to lean out – burn off that spare tire, those lovehandles, or those thunderthighs? I’ll show you how to do that too. (And faster than you thought possible, compared to the amount of time you have to invest to achieve it. Rapid Fat Loss, minimum time investiture.) In the end, we’re all somewhat narcissistic – we all want to look our best. And whatever your best is, this book will help get you there.

What This Book Is Not... This is not a “how-to” book on double kettlebell technique. It’s just not. There are enough of those on the market already. In fact, I even have a few. Kettlebell Muscle included some detailed instructions on technique, but this will not. (I have however inserted coaching cues and anecdotes in the programs where I thought it necessary. Those, I’ve been told by one of my colleagues, are worth their weight in gold.) If you want some free instruction check out my website: http://kettlebellsecrets.com/videos Again, this book is a “do” not a “how to.” That being said, let’s jump in with both feet (and our clothes).

More Kettlebell Muscle. Copyright 2012 and beyond. Geoff Neupert. Worldwide Rights Reserved.

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Nutrition – The Nuts ‘N Bolts Food. Glorious Food! Always a controversial and convoluted topic... High carb. Low carb. No carb. Yes. No. Maybe. Here’s the bottom line on what you should eat: If you already have Kettlebell Muscle and have done the program, then you’ve accepted the premise that complexes and chains are some of the most, if not THE most time-efficient bang-for-your-buck training modalities that exist. It is the norm for not for me to get testimonials from guys packing on average a pound of muscle per week, often more, by only working out approximately one hour per week. If there’s a better ROI in the weightlifting world than complexes, I’ve yet to discover them. (In fact, I recently spoke with Mike Sousa, SFG II, who told me that he is working through the original Kettlebell Muscle program for a third time. This round he’s using a pair of 28kg’s and he’s packed on 5 pounds in only 2 weeks time. Nice.) So, if you want to use More Kettlebell Muscle to pick up where Kettlebell Muscle left off, then eat. A lot. Make it mostly clean, healthy foods. Don’t be carb-o-phobic. Now the reason I wrote Kettlebell Muscle is because at the time, everyone was writing about using complexes for fat loss. I felt that they were missing more than half the picture. Probably 75% of the picture if the truth be told because unlike complexes, chains are powerful tools for strength gain and refining technical efficiency, as well as changing body composition.

You canʼt be afraid to eat these. Mmmm... Sweet potatoes...

So, in More Kettlebell Muscle, you’ll learn how to use complexes (and chains) to strip off body fat like a hot knife through butter, only without the aftertaste.

More Kettlebell Muscle. Copyright 2012 and beyond. Geoff Neupert. Worldwide Rights Reserved.

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What most people refuse to acknowledge is how important food is to either storing or stripping off body fat. You choose the foods you eat, and therefore you choose to be either fat or lean. Here’s what I’ve found to be the easiest, simplest way to choose to eat foods that make and keep me lean: 7 Steps To Super Leanness: How To Strip Off Body Fat Using More Kettlebell Muscle 1. Obviously, eat less than you normally do. 2. Strip the starches out of your diet. 3. Increase your fat levels and supplement with Omega 3 fatty acids, like fish oil. 4. Only eat starchy carbs after your workouts, and in limited amounts. Like 50g. That’s about the size of an average sweet potato. The rest of the time, no carbs. 5. Make sure you get adequate protein – about 1g per pound of bodyweight seems to be about right for most. 6. Eat A TON of vegetables – to fill you up and reduce any acidity buildup from the extra fat and protein in your body. Cruciferous vegetables like broccoli and cauliflower and brussel sprouts are great. Spinach is also a “must have.” 7. Drink lots of water – about 0.5 ounces per pound of bodyweight. This helps flush out toxins associated with fat loss. (Toxins are stored in fat, away from vital organs. When you start burning fat, the toxins are released into your bloodstream.)

“Hail, Broccoli!”

More Kettlebell Muscle. Copyright 2012 and beyond. Geoff Neupert. Worldwide Rights Reserved.

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About The Programs Let’s refresh. This book is all about the two most time-efficient mechanisms to pack on muscle and strip off fat – Complexes and Chains. In case you’ve forgotten or have never heard of them before, here are some definitions.

Complex:    A  series  of  compound  exercises  performed  sequentially  with  the  same   weight  and  without  rest.  All  the  reps  for  one  exercise  are  completed  before  moving   on  to  the  next  exercise  in  the  sequence.  

So, here’s an example: Double Swing Double High Pull Double Snatch Front Squat

x5 x5 x5 x5

Now Chains are slightly (and diabolically) different.

Chain:  A  series  of  compound  exercises  performed  sequentially  in  which  each   exercise  is  preformed  once  before  the  sequence  is  started  again.  Each  time  the   sequence  is  performed  is  considered  one  repetition.  

Here’s an example: (Double Swing + Double High Pull + Double Snatch + Front Squat) x5 Many people have asked me the difference on the body between the two. Complexes build up local muscular fatigue very quickly. So your work is limited by the weakest exercise in the complex. Chains, spread fatigue over the body and allow you to do more work overall. And that extra work, just like the fatigue it produces, just sneaks up on you. This makes them more systemically demanding in my book. (See? Diabolical.)

More Kettlebell Muscle. Copyright 2012 and beyond. Geoff Neupert. Worldwide Rights Reserved.

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On Program Design You’ll notice that the rep schemes are varied inside More Kettlebell Muscle. Unlike the original, which only used 5s, we will be using anywhere from 3 to 10 reps per set. Why the change? Well each complex will bias a different outcome. (NOTE: ALL of them, when eating for fat loss, will strip off body fat - quickly.) Consider the following: •

Typically, for high-end strength and even some hypertrophy, we can use 3-5 reps.



For pure hypertrophy, we can use 5 reps.



And for hypertrophy with added conditioning, we can use 5+ reps, such as 5-7 reps.



And for pure fat loss and conditioning, we will use higher reps, such as 10.

You’ll also notice that the rest periods aren’t specified like they are in Kettlebell Muscle. I’ve opted for the easy way out – let you decide, based on your current fitness levels. How’s that work? Simple. We use the “work: rest” protocols. The rest periods are based specifically on your work periods, like so: Work: Rest = 1:2, which means you’ll rest for twice as long as it took you to do your work. So, if you’re set took you 90 seconds to complete, you’ll rest 180 seconds (3 minutes) between sets. Finally, you’ll also notice that we are also going to be using some timed sets. Timed sets allow you to truly get as much work done as possible, as compared to numbered sets. How so? Well, maybe you can get 20 Swings in 30 seconds and only 10 Front Squats. If you were using a typical numbered complex, say 10 reps per set, you’d only do half as much work for your Swings. This makes it much easier for you to get the necessary reps in at your own pace and not be penalized on the rest end. Using the above example, if you can do your complex in 90 seconds, and I take 100 seconds to do the same complex, the training effect will be virtually identical for us based on the work-rest ratios. Not so if we used a hard rest period, such as 2 minutes.

More Kettlebell Muscle. Copyright 2012 and beyond. Geoff Neupert. Worldwide Rights Reserved.

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The Programs There are 20 different complexes within More Kettlebell Muscle. Each has a different feel, emphasis, and loading parameters, designed for different outcomes. They are written as complexes, but obviously they can be turned into chains. This suddenly turns 20 programs into 40. That’s the beauty of understanding program design.

1. The Shoulder Smoker Looks are deceiving. This little monster puts a hurt on your shoulders and upper back. After you’re done with this cycle – should you choose to overeat – you’ll probably need new shirts. Weight selection: Use your Press 12RM. Day 1: Swing High Pull Snatch Press

x6 x6 x6 x6

Day 2: Snatch x6 Front Squat x6 Press x6 Day 3: Clean Press Front Squat Snatch Push Press

x6 x6 x6 x6 x6

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

Shoulder  Saver  Tip  

  As  your  grip  fatigues,  you’ll  be  tempted   to  pull  with  your  arms.  Don’t.  This  will   only  make  your  arms  more  tired  and  it   will  unpack  your  shoulders,  causing  you   to  shrug  your  kettlebells.     This  is  potentially  dangerous  on  the  AC   joint  and  the  supraspinatus  tendon  (one   of  the  rotator  cuff  muscles)  as  the   shrugging  puts  slack  in  the  joint  and   causes  a  whip-­‐like  action  on  the   shoulders  at  the  point  where  the   kettlebells  drop  into  the  backswing.     No  only  that,  but  having  that  slack  may   cause  lower  back  strain  coming  either   out  of  the  high  pull  or  out  of  the  rack   transitioning  to  the  backswing.     Both  are  bad.  Therefore,  remember,  this   cue:     “The  hips  drive  and  the  arms  guide.”  

Week 5: 5 sets. Work: Rest = 1:1.5 Week 6: 6 sets. Work: Rest = 1:1.5 More Kettlebell Muscle. Copyright 2012 and beyond. Geoff Neupert. Worldwide Rights Reserved.

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2. The Olympic 3.0 In Kettlebell Express! I introduced you to “The Olympic,” a training program based on the Olympic lifts – the Snatch and the Clean & Jerk. In this variation, we go all out and mix up our lifts, really challenging the body based on the kettlebell cousins of the Olympic lifts and their variations. Day 1: Front Squat Press Clean Push Press

x5 x5 x5 x5

Day 2: Clean Press Snatch

x5 x5 x5

Day 3: Front Squat Clean Press Front Squat Jerk

x5 x5 x5 x5 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

About  The  Jerk...  

  On  Day  3,  by  the  time  you  get  to  the   Jerk,  you  will  be  tired.  You’re  supposed   to  be.     However,  the  Jerk  strikes  a  certain  fear   into  people,  especially  when  they  are   tired  or  uncertain.       So,  remain  calm,  and  take  a  few  extra   breaths  if  you  need  to  making  the   transition  from  the  Front  Squat  to  the   Jerk.  And  feel  free  to  take  an  extra  breath   or  two  between  reps  of  the  Jerk.     The  point  here  is  to  slow  down,  relax   your  mind,  control  your  breathing,  and   be  calm.     The  Jerk  is  an  explosive  move  and  if  you   fail  to  control  your  mind  and  breathing,   despite  fatigue,  then  there’s  a  good   chance  you’ll  fail  your  Jerks.  

Week 6: 5 sets. Work: Rest = 1:1

More Kettlebell Muscle. Copyright 2012 and beyond. Geoff Neupert. Worldwide Rights Reserved.

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3. The Basic We don’t have to get complex (Ha! Nice pun!) nor fancy with our complexes to make them effective. Here we have a very simple and basic Light – Medium – Heavy template that uses the basic double kettlebell exercises. In fact it’s so basic, that we don’t even use reps, just time. Looks easy. Looks can be deceiving. Use your 12-15RM on your Press for this complex. Day 1: Swing Clean Snatch

x 20 seconds x 20 seconds x 20 seconds

Day 2: Swing Clean Front Squat Snatch

x 20 seconds x 20 seconds x 20 seconds x 20 seconds

Day 3: Swing Clean Front Squat Snatch Press

x 20 seconds x 20 seconds x 20 seconds x 20 seconds x 20 seconds

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

More  On  Timed  Sets...     Timed  sets  let  you  get  more  work  done   per  unit  of  time  than  just  straight  sets.   We’ve  already  covered  that.     But  they  are  also  great  for  finding  your   pace  and  your  rhythm  on  individual  lifts,   both  of  which  are  critical  for  maximizing   power  output.     The  key  then  for  maximum  power  output   during  timed  sets  is  not  to  sprint  all  out   so  your  pace  slows  down,  but  to  try  to   keep  the  same  fairly  rapid  pace  all  the   way  through  each  set.     This  isn’t  so  much  a  fatigue-­‐sparing   strategy  like  you’d  find  in  GS,  but  more   of  a  fatigue-­‐managing  strategy  –  subtle   difference.     I  recommend  using  an  8  out  of  10  for   pacing  –  10  being  all  out.  

Week 6: 5 sets. Work: Rest = 1:1

More Kettlebell Muscle. Copyright 2012 and beyond. Geoff Neupert. Worldwide Rights Reserved.

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4. The Long Haul Here’s another complex that uses time instead of reps. It’s brutal. You’ll need to go light – lighter than you expect on these. This program is a major test of mental fortitude – a real gut check, simply because on Day 2 you’ll be working for so long. Not only that, but this puppy will melt the fat off your body like ice cream on a hot summer’s day. Day 1: Snatch Press Front Squat Swing

x 30 seconds x 30 seconds x 30 seconds x 30 seconds

Day 2: Clean Front Squat Press Snatch Swing

x 30 seconds x 30 seconds x 30 seconds x 30 seconds x 30 seconds

Day 3: Snatch Press Swing

x 30 seconds x 30 seconds x 30 seconds

Week 1: 3 sets. Work: Rest = 1:2 Week 2: 4 sets. Work: Rest = 1:2 Week 3: 5 sets. Work: Rest = 1:2 Week 4: 3 sets. Work: Rest = 1:1.5 Week 5: 4 sets. Work: Rest = 1:1.5 Week 6: 5 sets. Work: Rest = 1:1.5 Week 7: 4 sets. Work: Rest = 1:1

Why?  

  There’s  no  doubt  about  it,  this  complex  is  a   tough  one.  It’s  one  of  the  longest  working   complexes  in  this  book.     That’s  for  good  reason.     This  program  is  designed  to  really  strip  off  your   body  fat.  And  to  do  that,  we  have  to  increase  the   duration  of  your  work  –  to  really  ensure  that   you’re  not  only  burning  off  stored  carbohydrates   but  to  produce  lactic  acid.     We  will  guarantee  that  this  happens  by  training   between  90s  and  2  and-­‐a-­‐half  minutes  each   complex.  And  when  that  lactic  acid  increases,   your  body  will  release  growth  hormone,  which   will  in  turn  signal  fat  burning.     It’s  a  great  mechanism  for  fat  loss  even  though   the  process  is  less  than  enjoyable.     Not  only  will  you  be  much  leaner  in  9  weeks,  but   also  your  conditioning  levels  will  be  through  the   roof.  Expect  things  like  the  RKC  Snatch  Test  to   feel  like  a  piece  of  cake  after  this.  

Week 8: 5 sets. Work: Rest = 1:1 Week 9: 6 sets. Work: Rest = 1:1

More Kettlebell Muscle. Copyright 2012 and beyond. Geoff Neupert. Worldwide Rights Reserved.

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5. The Up and Over This particularly nasty brute starts on the posterior chain at the beginning of the week, hits both the posterior and anterior chain in the middle of the week, and then punishes the anterior chain at the end of the week. The waviness of load isn’t routine, like M-L-H from a volume perspective – the volume is held constant on each day – but on the effort level, as you shift throughout the week from the posterior chain to the anterior chain. The  Anterior  Chain     Day 1: Pretty  much  everybody’s  heard  of  the  “posterior   Swing x6 chain”  –  it’s  the  group  of  muscles  that  runs  down   High Pull x6 the  backside  of  your  body  and  responsible  for   Snatch x6 extension/acceleration  and  decelerating  flexion.   Push Press x6   In  the  coaching  world  we’ve  only  just  started   Day 2: talking  about  the  “anterior  chain”  which  are  the   muscles  running  up  the  front  of  your  body.   High Pull x6 They’re  responsible  for  flexion  and  decelerating   Snatch x6 extension.   Press x6   Front Squat x6 The  Press,  Front  Squat,  and  Push  Press  all  stress   the  anterior  chain  –  especially  when  using  a  pair   Day 3: of  kettlebells.  These  exercises  will  teach  you   Snatch x6 how  to  compress  your  “core”  and  breathe   Press x6 behind  the  shield.     Front Squat x6   Push Press x6 On  day  3  of  this  complex,  you’ll  learn  and   develop  isometric  core  endurance  –  your  entire   Week 1: 4 sets. Work: Rest = 1:2 abdominal  cavity  will  be  loaded  and  under   pressure  for  about  90  seconds,  repeatedly.  Your   Week 2: 4 sets. Work: Rest = 1:1.5 abs  will  get  stronger.     Week 3: 4 sets. Work: Rest = 1:1   Week 4: 5 sets. Work: Rest = 1:2 And  as  a  result,  your  entire  body  will  get   stronger.     Week 5: 5 sets. Work: Rest = 1:1.5   Week 6: 5 sets. Work: Rest = 1:1 You’ll  notice  that  your  hip  snap  will  get  better  as   the  program  progresses.  That’s  because  training   Week 7: 6 sets. Work: Rest = 1:2 the  anterior  chain  increases  the  strength  of  the   Week 8: 6 sets. Work: Rest = 1:1.5 posterior  chain.     Week 9: 6 sets. Work: Rest = 1:1

More Kettlebell Muscle. Copyright 2012 and beyond. Geoff Neupert. Worldwide Rights Reserved.

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6. Clean ‘Em Up The double kettlebell Clean is one of the most underrated exercises of all time. When you actually spend some time with it, you fall in love with it. It’s a beautiful exercise that works your entire body quite thoroughly, especially if you use StrongFirst methodology and forego the energy conserving techniques of kettlebell sport. This beauty uses the Clean as its foundation. And we also change the loading parameters on this as well – the Heavy day comes midweek, so there is no calm before the storm like there is in the original Kettlebell Muscle. You may also find yourself wondering, “why 7 reps?” That’s because the Clean is a fantastic muscle builder and we’re working in the outer range of strength and muscle building, which is 5 to 7 reps, according to Dr. V. Zatsiorsky, Russian strength specialist. Plus, it’ll be a mental challenge for you as well. Finally, we’re going to be really pushing the volume on this one, and unlike other programs, we’ll be holding the rest constant. Trust me, you’ll thank me on week 6. Day 1: Clean Front Squat Snatch Press

x7 x7 x7 x7

Day 2: Clean Press Snatch Front Squat Press

x7 x7 x7 x7 x7

Day 3: Clean x7 Press x7 Front Squat x7 Week 1: 3 sets. Work: Rest = 1:2 Week 2: 4 sets. Work: Rest = 1:2 Week 3: 5 sets. Work: Rest = 1:2 Week 4: 4 sets. Work: Rest = 1:2 Week 5: 5 sets. Work: Rest = 1:2 More Kettlebell Muscle. Copyright 2012 and beyond. Geoff Neupert. Worldwide Rights Reserved.

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Week 6: 6 sets. Work: Rest = 1:2

Heavy  Double  Cleans  –  The  Most  Neglected  GPP?     GPP  –  General  Physical  Preparedness  –  one  of  the  fitness/strength  &  conditioning   buzzwords  of  the  late  20th  and  early  21st  centuries.  It’s  simply  generalized  training   that  contributes  to  the  foundation  upon  which  an  athlete’s  work  can  be  performed.     And  speaking  of  work,  nothing  beats  the  Double  Kettlebell  Clean  to  boost  up  work   capacity.  Russian  sports  scientist,  Dr.  Yuri  Verkhoshansky  stated  that  one  set  of  10   cleans  with  a  pair  of  32kg  bells  elevated  elite  weightlifters’  heart  rates  and  kept  them   there  for  ten  minutes!     Not  only  that,  but  they  are  tremendous  hip  strength  and  power  developers  along   with  packing  large  amounts  of  muscle  in  short  order  on  the  arms,  shoulders,  and   upper  back.     They  are  a  great  exercise  for  athletes  of  all  sorts  from  jumpers  to  grapplers.  They  are   an  especially  great  exercise  for  combat  sports  athletes.       Many  favor  the  Double  Swing,  but  I’ll  take  the  Double  Clean  any  day!  

More Kettlebell Muscle. Copyright 2012 and beyond. Geoff Neupert. Worldwide Rights Reserved.

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7. Ballistic Beatdown This puppy is all ballistics all the time, with the exception of an easy rest period on Day 2 we call the “Front Squat.” By the time this is over, you’ll wish you had more “rest” periods! The volume on this dog is significant. It will strip off your unwanted body fat at a rapid pace. Day 1: High Pull Snatch Push Press

x10 x10 x10

Day 2: Swing High Pull Snatch Front Squat Jerk

x10 x10 x10 x5 x10

Day 3: Snatch High Pull Swing

x10 x10 x10

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

FAST!  =  FAT  LOSS!     One  of  the  greatest  scientific  discoveries   in  the  past  5  years  was  something  that  I   stumbled  upon  15  years  ago  simply  from   observation:  Explosive  lifting  produces   fat  loss.     Of  course,  you  have  to  eat  for  fat  loss   too.     But  even  with  slight  overeating,  a  fair   amount  of  explosive  lifting  will  keep  you   lean.     Why?     Glucose  management  and  increased   insulin  sensitivity.  Your  body  no  longer   has  to  release  as  much  insulin  as  it  once   did  to  shuttle  blood  sugar  into  its  cells.       And  that’s  a  good  thing  because  high   amounts  of  insulin  released  after  meals   means  a  higher  likelihood  of  storing  your   foods  as  fat.     So,  train  explosively,  lose  your  fat.  

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8. The Wolf Any athlete will tell you – “The legs feed the wolf.” The stronger and better conditioned your legs are, the stronger and better conditioned you’re whole body will be. Very few things do a better job of making that happen than the Squat. Make sure you get plenty of food and rest so you can recover from these workouts, especially Day 3. Day 1: Clean Front Squat Press Clean Front Squat

x5 x5 x5 x5 x5

Day 2: Front Squat Press Clean Front Squat

x5 x5 x5 x5

Day 3: Snatch Front Squat Press Front Squat Clean Front Squat

x5 x5 x5 x5 x5 x5

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

Brutal  Conditioning     When  I  look  back  at  the  times  in  my  life  when   I’ve  been  supremely  conditioned,  it’s  when  I   focused  a  lot  on  my  squat.  When  I  was  doing   post-­‐graduate  work,  I  was  squatting  heavy   three  days  per  week  and  riding  my  bike  daily   across  hilly  campuses.     My  body  fat  was  low  (single  digit)  and  so  was   my  resting  heart  rate  (42bpm).     The  problem  is  that  squatting  is  brutal.       On  the  heart.  On  the  lungs.  On  the  legs.  And   on  the  psyche.  Very  few  venture  into  the   world  of  the  Big  Squat  because  of  the  work   required  to  get  there.     Squatting,  a  fundamental  movement   pattern,  is  made  harder  with  a  pair  of   kettlebells.  It’s  also  safer,  as  the  body  can   align  itself  more  naturally  than  it  can  with  a   bar.  So  more  work  can  be  done  with  less   wear  and  tear  on  the  body.  Plus,  it’s  a  great   loaded  hip  mobility  exercise  too.     Expect  great  things  from  yourself  after  a   cycle  of  “Brutal  Conditioning.”  

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9. The “A & P” This is a tough one. It’s 4 days per week and contrasts loading between the anterior chain (the “A”) and the posterior chain (the “P”). (Similar to the “Up and Over.”) Days 1 and 3 the anterior chain takes a beating and then on days 2 and 4 the posterior chain takes a beating. Don’t worry though, the loads wave. Days 1 and 4 are “light” and days 2 and 3 are “heavy.” And yes, take a day off between days 2 and 3. Day 1: Press x 30 seconds Front Squat x 30 seconds Push Press x 30 seconds Day 2: Swing Clean High Pull Snatch

x 30 seconds x 30 seconds x 30 seconds x 30 seconds

Day 3: Front Squat Press Front Squat Push Press

x 30 seconds x 30 seconds x 30 seconds x 30 seconds

Day 4: Swing High Pull Snatch

x 30 seconds x 30 seconds x 30 seconds

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

Active  Recovery  

  This  program  is  4  days  per  week,  which  is   a  lot  to  do  complexes  with.  I  usually   prefer  every  other  day  for  complexes  and   chains  and  high-­‐density  work  like  this.     However,  every  once  in  awhile  I  like  to   break  my  own  rules.  But  in  order  to  do   that,  you  have  to  know  how  to  break   them.  In  this  case,  the  only  way  to  get   away  with  this  is  to  institute  “active   recovery”  measures  after  your  workouts   and  your  days  off.     Here  are  some  simple  ones:     • Cold  showers   • Contrast  showers  –  between   cold/hot   • Yoga  –  the  really  gentle  kind   • Stretching  –  again,  very  easy   • Sauna   • Steam  room   • Self  massage/  massage     About  10  to  15  minutes  is  about  right.  

Week 6: 5 sets. Work: Rest = 1:1.5

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10. “More Core.” This is the ultimate “core developer.” This is the only program in this book where you’ll use just one kettlebell for the complex. I put this puppy together about 6 or 7 years or so ago for one of my hardcore clients. She loved the sheer brutality of this. How hardcore is she? Well, she’s probably tougher than you: She presses the 24kg for reps. And Snatches it for reps too. Oh yeah, and she’s a single mom stuck in the corporate mire chained to a desk all day. It’s so powerful, that I’m not even writing it as a full program. Only do this once per week in addition to your other [hopefully “freestyle”] workouts, if you’re not using one of the programs in this book. Get Up, L Press Windmill Overhead Squat [Sots Press Press Snatch, L

x2 x2 x2 x2 x 2] x2 x2

- Then hand-to-hand switch from L to R Snatch, R Press [Sots Press Overhead Squat Press Windmill Press Get Up, R

x2 x2 x 2] x2 x2 x2 x2 x2

What  Is  The  Core,  Really?     Besides  being  the  most  overused  and  abused  term  in  the  fitness/exercise/strength  industry   in  the  last  15  years,  the  “core”  is  really  a  large  group  of  muscles  responsible  for  maintaining   static  and  dynamic  postural  control  –  like  standing,  running,  planting,  cutting,  throwing,   bending,  twisting,  rolling,  jumping,  landing,  etc.;  and  transmitting  and  reducing  force  from   the  lower  to  upper  body  and  vice  versa.  They  are  found  in  the  center  of  your  body  and  along   the  spine  and  around  the  pelvis.       Here  are  some  of  them:  Pelvic  floor  musculature,  diaphragm,  transverse  abdominus,   internal  and  external  obliques,  rectus  abdominus,  multifidus,  paraspinals,  erector  spinae   muscle  group,  latissimus  dorsi,  gluteal  group:  maximus,  medius,  minimus.     But  training  these  muscles  doesn’t  have  to  be  boring  –  hence  “More  Core.”   More Kettlebell Muscle. Copyright 2012 and beyond. Geoff Neupert. Worldwide Rights Reserved.

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11. “Oh Row You Don’t!” Rows are one of the most underrated and underutilized exercises in the kettlebell world. They are fantastic for balancing out the forward slump we get from excessive sitting. And they are great for keeping your shoulders healthy – they counteract all the pressing work traditionally found in kettlebell work. Day 1: Row x6 Clean x6 Front Squat x6 Day 2: Row Clean Front Squat Snatch Push Press

x6 x6 x6 x6 x6

Day 3: Row Clean Front Squat Press

x6 x6 x6 x6

Week 1: 3 sets. Work: Rest = 1:2 Week 2: 4 sets. Work: Rest = 1:2

Row  Tip  #1  

  To  ensure  maximum  contraction  of  the   lats  and  rhomboids  while  rowing,  make   sure  you  push  your  chest  out  and  pull   your  kettlebells  low  to  your  waist.     Use  either  conventional  or  sumo  stance,   whichever  you  prefer.     I  prefer  conventional  stance,  with  feet   close  together  as  it  allows  me  to  “wrap”   the  bells  around  my  body,  giving  a   deeper  lat  and  rhomboid  contraction.       The  sumo  tends  to  send  a  majority  of  the   load  into  my  lower  back.  Plus  I  have   reduced  range  of  pulling  motion,  which   reduces  the  amount  of  work  performed.  

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

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12. “Clean ‘Em Up” 2.0 Very similar to it’s little brother, this Big Boy uses a cumulative loading pattern – the load progresses throughout the week, and adds in the Jerk and the Row just for good measure. You’ll like this even less than the original. Weight Selection: Use Press 10RM Day 1: Clean Press Snatch Front Squat

x6 x6 x6 x6

Day 2: Clean Snatch Jerk Front Squat Swing

x6 x6 x6 x6 x6

Day 3: Clean Front Squat Snatch Press Swing Row

x6 x6 x6 x6 x6 x6

Week 1: 3 sets. Work: Rest = 1:2 Week 2: 4 sets. Work: Rest = 1:2 Week 3: 5 sets. Work: Rest = 1:2 Week 4: 3 sets. Work: Rest = 1:1.5 Week 5: 4 sets. Work: Rest = 1:1.5 Week 6: 5 sets. Work: Rest = 1:1.5 Week 7: 3 sets. Work: Rest = 1:1 Week 8: 4 sets. Work: Rest = 1:1 Week 9: 5 sets. Work: Rest = 1:1

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13. “Lucky 13” What’s so lucky about this workout? The fact that you get to really jack your heart rate up with the inclusion of Alternating Reverse Lunges, that’s what! And what’s so lucky about that? Metabolic Stress – when loaded they burn a TON of calories. Great for leaning out. “Tell me now [punk], you feel lucky?” (Yeah, s’posed to be Dirty Harry...) Weight Selection: Use Press 8RM Day 1: Swing Clean Alternating Reverse Lunge See-Saw Press

x5 x5 x5 each leg x5

Day 2: Clean Press Front Squat

x5 x5 x5

Day 3: Snatch Press Alternating Reverse Lunge Clean Front Squat Week 1: 3 sets. Work: Rest = 1:2 Week 2: 4 sets. Work: Rest = 1:2 Week 3: 5 sets. Work: Rest = 1:2

x5 x5 x5 each leg x5 x5

On  Lunging  

  The  Lunge  is  not  a  part  of  the   traditional  kettlebell  exercise   arsenal.  However,  it  is  found  in   the  Get  Up.     The  Lunge,  when  performed   correctly,  is  a  powerful  leg   exercise.  Its  power  comes  not   from  the  fact  that  it’s  a  unilateral   exercise  and  you’re  overloading   one  limb,  but  rather  from  the   effect  that  unilateral  exercise  has   on  the  body  and  brain.  Unilateral   exercises,  especially  when  they’re   contralateral  or  alternating,  make   you  stronger  from  the  inside  out.    

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

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14. “Oh Row You Don’t, 2.0” Similar to it’s little bro’, the 2.0 is based on the humble Row. But this one is a killer, make no mistake. It’s a higher volume of lifts per workout and Day 2 is just downright nasty. On top of that, you now have to deal with the inclusion of the Renegade Row. The payoff? There’s a higher growth hormone response and therefore, your body will use more fat as fuel. (And if you’re eating a surplus of calories, you’ll gain more muscle of course!) Day 1: Row Clean Press Snatch Front Squat

Row  Tip  #2  

x 20 seconds x 20 seconds x 20 seconds x 20 seconds x 20 seconds

Day 2: Renegade Row Clean Front Squat Snatch Press Swing Row

x 20 seconds x 20 seconds x 20 seconds x 20 seconds x 20 seconds x 20 seconds x 20 seconds

Day 3: Row Snatch Press Clean Front Squat Row

x 20 seconds x 20 seconds x 20 seconds x 20 seconds x 20 seconds x 20 seconds

Week 1: 3 sets. Work: Rest = 1:2

  When  rowing,  the  tendency  is  to   look  at  the  floor  and  keep  the   head  neutral.       This  is  not  the  best  idea  as  it  tends   to  make  the  upper  back  slump   and  preferentially  recruit  the   biceps,  fatiguing  them  out  early.       Even  worse  is  that  the  body  will   start  to  follow  the  eyes  so  the   lower  back  will  actually  start  to   round  as  well.  Bad  news  for  your   lumbar  discs.     A  better  strategy  is  to  look   straight  ahead  with  your  neck  in   extension  as  this  facilitates   shoulder  extension,  and  makes   the  lats  do  their  job.  It  also   facilitates  the  extensor  reflex   making  it  easier  to  maintain  your   natural  spinal  curves.  

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

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15. You Don’t Know Squat 2.0 In my book Kettlebell Express! ULTRA – time-efficient training using double kettlebells – I covered a several programs based off the Front Squat. One of the concepts I introduced at the old RKC kettlebell instructor certifications was technique on the major lifts could be enhanced (refined) by pairing each exercise with a Front Squat and putting them in a complex. And we discovered this quite by accident. We were in Hungary teaching an RKC in 2009 and we had a large group and a communication problem. Every set of instructions had to be translated by the interpreter from English into Hungarian. This ate up large chunks of time. So, we had to be as efficient as possible. And so, the use of complexes with the Front Squat as the backbone to clean up technique was born. “You Don’t Know Squat 2.0” is based on that idea. And don’t let the “low” reps in this program fool you. It’s incredibly challenging and metabolically demanding with the inclusion of all the squats. It’s very nice for leaning out. And of course, if you combine an excess of food with that higher volume, you’ll put some meat on your legs if you want to. You’re welcome.  Day 1: Front Squat Swing Front Squat Clean

x3 x3 x3 x3

Day 2: Front Squat Clean Front Squat Press Front Squat Swing

x3 x3 x3 x3 x3 x3

Day 3: Front Squat Snatch Front Squat Press Front Squat

Down  Or  Back?     There  are  lots  of  cues  for  squatting.       “Sit  down  and  back.”  “Push  y0ur  hips  back.”   “Break  at  the  hips  first.”  “Open  your  knees  and   sit  between  your  legs.”     Which  one  is  right?     (continued  on  next  page...)  

x3 x3 x3 x3 x3

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25

Clean x3 Front Squat x3 Push Press x3 Week 1: 3 sets: Work: Rest = 1:2 Week 2: 4 sets: Work: Rest = 1:2 Week 3: 5 sets: Work: Rest = 1:2 Week 4: 3 sets: Work: Rest = 1:1.5 Week 5: 4 sets: Work: Rest = 1:1.5 Week 6: 5 sets: Work: Rest = 1:1.5 Week 7: 3 sets: Work: Rest = 1:1 Week 8: 4 sets: Work: Rest = 1:1 Week 9: 5 sets: Work: Rest = 1:1

(continued  from  previous  page)     The  Double  Kettlebell  Front  Squat  can  answer   that  question  for  you.  How?       Well  if  you  can’t  keep  your  torso  upright  during   the  descent,  then  gravity  will  literally  peel  the   kettlebells  right  out  of  your  hands  and  your  rack   and  fold  you  in  two  like  a  piece  of  paper.     So,  if  you  learn  how  to  push  your  knees  apart   and  sit  down  between  them,  you’ll  find  you’ll  be   able  to  keep  your  torso  upright.  

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16. Sir Snatch-a-lot Do you love the Double Snatch? Well turn your love into full-blown passion with this program that embraces the DSN. There isn’t a more explosive kettlebell lift around except maybe – maybe the Jerk. But I doubt it... When you’re done with this beauty you’ll have a new appreciation for power. Day 1: Snatch x6 Press x6 Front Squat x6 Day 2: Snatch Press Clean Front Squat Swing

x6 x6 x6 x6 x6

Day 3: Snatch Press Front Squat Snatch

x6 x6 x6 x6

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

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17. The Upper Back Attack Want a powerfully strong upper back for more pulling strength? This mammer-jammer will make it happen. This is a great one for improving your general conditioning for your single kettlebell snatch work. Expect those numbers to jump through the roof after completing this program. Weight Selection: Use your Press 10RM. Day 1: Swing Clean Press Snatch Front Squat

x5 x5 x5 x5 x5

Day 2: High Pull Snatch Press

x5 x5 x5

Day 3: Swing High Pull Snatch Front Squat

x5 x5 x5 x5

Week 1: 4 sets. Work: Rest = 1:2

The  Double  High  Pull  

  The  Double  High  Pull  is  an  excellent  transition   exercise  for  a  powerful  Double  Snatch.  It  teaches   you  how  to  powerfully  snap  your  hips  and  then   direct  the  kettlebells  with  your  arms  –  and  in  the   right  path  too.     The  DHP  teaches  you  how  to  keep  the  kettlebells   close  to  your  body  both  on  the  way  up  and  equally   as  important,  on  the  way  down.     The  key  to  success  during  the  High  Pull  is  not  to   focus  on  the  bells  in  your  hands,  but  rather  on  your   elbows.  Pull  them  up  and  back  so  the  bells  float  and   then  stall  by  each  side  of  your  head  or  slightly   above.  This  creates  the  space  and  timing  needed  to   punch  the  bells  overhead  on  the  Double  Snatch.  

Week 2: 5 sets. Work: Rest = 1:2 Week 3: 6 sets. Work: Rest = 1:2 Week 4: 5 sets. Work: Rest = 1:1.5 Week 5: 6 sets. Work: Rest = 1:1.5 Week 6: 7 sets. Work: Rest = 1:1.5

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18. The Universe “The Swing is the center of the kettlebell universe,” quoth Master Kettlebell Instructor, Mark Reifkind. Why not take advantage of that? (Yeah, that’s what I thought too.) You’re going to do a lot of Swings in this program. And you’ll be re-enforcing that beautiful hinge pattern with some other exercises – some grinds and some ballistics. You’ll hate both – in a good way. Regardless, in each workout you’ll always start and finish at the “center of the universe.” Day 1: Swing Clean Swing Snatch Swing

x5 x5 x5 x5 x5

Day 2: Swing Front Squat Swing Press Swing

x5 x5 x5 x5 x5

Day 3: Swing Clean Swing Snatch Swing High Pull Swing

x5 x5 x5 x5 x5 x5 x5

The  Advanced  Athletic  Swing     A  couple  of  years  ago  now  I  put  up  a  video  of  me   doing  what  I  called  the  “Advanced  Athletic   Swing.”  It’s  called  that  because  the  traditional   Swing  is  taught  off  the  deadlift,  with  the  weight   of  the  body  towards  the  back  of  the  foot,  and   shins  relatively  upright.       The  AAS,  by  contrast,  is  taught  off  the  Vertical   Jump  and  the  weight  is  kept  in  the  midfoot.  This   allows  the  knees  to  shift  forward  over  the  foot   more,  loading  the  calf  complex  along  with  the   hamstrings  and  gluts.  This  recruits  more   musculature  and  allows  for  a  more  explosive   Swing.  Initial  force  plate  studies  have  confirmed   the  difference  in  power  output  between  the  two   styles,  affirming  that  the  AAS  has  greater  peak   and  mean  power  outputs  when  compared  to  the   traditional  Swing  style.       Here’s  the  video  of  that  Swing:   http://www.youtube.com/watch?v=S4Y53liib7Q    

Week 1: x3 sets. Work: Rest = 1:1.5 Week 2: x4 sets. Work: Rest =1:1.5 Week 3: x5 sets. Work: Rest = 1:1.5 Week 4: x3 sets. Work: Rest = 1:1 Week 5: x4 sets. Work: Rest = 1:1 Week 6: x5 sets. Work: Rest = 1:1

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19. Jerk Werk This nasty lil’ program is going to make you work the Jerk – a lot. Hence the name. (I think it’s German or something like that... ;-] ) You’re going to want to start light on this especially if you haven’t done Jerks in awhile. Weight Selection: Use Double Snatch 10RM Day 1: Clean Jerk Front Squat Jerk Day 2: Clean Jerk Snatch Jerk Front Squat Day 3: Clean Jerk Snatch Jerk Front Squat Jerk

The  Jerk:  A  “3-­‐D”  Exercise     Most  people  get  confused  on  the  Jerk.  They  have  a  hard   time  with  dropping  under  the  weight  and  locking  the   kettlebells  out  overhead  simultaneously.       Here’s  a  quick  way  to  remember  how  to  Jerk  properly:   The  Jerk  is  a  “3-­‐D”  exercise  –  Dip,  Drive,  Drop.     1.  Dip:  Keeping  your  torso  vertical,  dip  down  with  a   quick,  shallow,  quarter  squat.     2.  Drive:  At  the  bottom  of  the  quarter  squat,  reverse  the   squat  and  quickly  stand  up  driving  the  bells  off  your   chest,  guiding  with  your  arms,  to  at  least  top-­‐of-­‐the-­‐ head  height.     3.  Drop:  When  the  bells  have  passed  over  the  top  of   your  head  quickly  drop  back  into  a  squat,   simultaneously  fixing  the  kettlebells  overhead  by   locking  out  your  arms.  You  are  literally  wedging  yourself   between  the  ground  and  the  kettlebells.  

Week 1: Ladders. (1,2,3,4) x 2. Work: Rest = 1:2 Week 2: Ladders. (1,2,3,4) x 2. Work: Rest = 1:1.5 Week 3: Ladders. (1,2,3,4) x 2. Work: Rest = 1:1 Week 4: Ladders. (1,2,3,4,5) x 2. Work: Rest = 1:2 Week 5: Ladders. (1,2,3,4,5) x 2. Work: Rest = 1:1.5 Week 6: Ladders. (1,2,3,4,5) x 2. Work: Rest = 1:1

More Kettlebell Muscle. Copyright 2012 and beyond. Geoff Neupert. Worldwide Rights Reserved.

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20. Herky Jerky Oh goody. Even more Jerks. Yes indeed! The Jerk is a vastly underrated exercise. None of us do them enough. And we all should. This little piece of magic will ensure you get them in. In spades. If you haven’t done Jerks in awhile, don’t start here. Do “Jerk Werk” instead. Weight Selection: Use Jerk 12RM. Day 1: Front Squat Jerk Clean Jerk

x6 x6 x6 x6

Day 2: Jerk Clean Jerk

x6 x6 x6

Day 3: Clean Jerk Front Squat Snatch Jerk

x6 x6 x6 x6 x6

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

Finishing  the  Jerk  

  It’s  very  easy  to  get  out  of  your  Jerk   groove  when  you’re  sucking  wind  and   tired.     So  remember,  aim  to  keep  your  arms  in   line  with  your  ears  or  slightly  further   back.  This  means  that  you  will  have  to   direct  the  bells  up  and  back  on  your  Jerk   instead  of  just  up.     Also,  keep  your  eyes  straight  ahead  or   maybe  even  slightly  up.  Resist  the   temptation  to  look  down.  Although  this   will  make  it  feel  easier  to  get  and  keep   the  bells  overhead,  it  will  pull  your  body   into  flexion,  make  you  drop  your  chest,   and  increase  the  strain  on  your  lower   back  when  the  bells  are  overhead  in  the   lockout  position.  And  that’s  bad.  

Week 4: 3 sets. Work: Rest = 1:1.5 Week 5: 4 sets. Work: Rest = 1:1.5 Week 6: 5 sets. Work: Rest = 1:1.5 Week 7: 3 sets. Work: Rest = 1:1 Week 8: 4 sets. Work: Rest = 1:1 Week 9: 5 sets. Work: Rest = 1:1

More Kettlebell Muscle. Copyright 2012 and beyond. Geoff Neupert. Worldwide Rights Reserved.

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Final Thoughts At first glance through More Kettlebell Muscle, you may be tempted to pick and choose your workouts. Don’t. That misses the whole point and the tortuous beauty of complexes – that they’re not just stand alone “workouts” or “finishers” for the end of your workout, but that they can be programmed so you can make extreme progress in your strength, conditioning, and should you choose to nail down your nutrition, body fat loss. The complex, and her fraternal twin, the chain, are truly the pinnacle of time-efficient training, regardless of your goal, but especially if your looking to whittle away the pounds. The sheer effort and density of each workout will have you burning calories (fat!) for hours afterwards. Especially, especially, when you follow the progressively overload programs here in MKM. Finally, people will want to know the best way to use all these programs. Here’s what you should do: You should do no more than 12 weeks of complexes or chains and then switch to a low volume, low effort program for about 6 weeks – something like Power To The People, or Easy Strength. Then come back and reload. Pick a more challenging complex or chain. Rinse and repeat. Take your time going through these. If you laid each program end-to-end you’d have 129 weeks of complexes. Just complexes. Double that number for chains. So total you’d have 258 weeks of pure kettlebell “fun.” (For you math majors, that’s 4.96 years of workouts.) All that’s left now for you to do is enjoy the ride!

More Kettlebell Muscle. Copyright 2012 and beyond. Geoff Neupert. Worldwide Rights Reserved.

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