This four-week workout program is designed by RKC Pat Flynn, kettlebell expert and founder of Chronicles of Strength:

 

I have this theory that any exercise program will improve in direct proportion to the number of things you can keep out of it that needn’t be there. That’s to say the secret to any good exercise program is simplicity. And so, these four weeks of workouts - which, I should mention, are dedicated in whole to getting you maximally lean and super muscly - will focus on one thing mostly, and that’s metabolic conditioning - specifically, metcon via kettlebell complex training.

 

These exercises are to be performed successively and uninterruptedly - that is, with little to no rest in between. And it is to this end that you can expect that each workout will be short, intense, and somewhat upsetting - like a proper licking from the old man’s belt.

 

Breaking Muscle Shop

And how are you to know when you’re done? How many licks does it take, you ask? Well, when you reach the point where you think you can’t possibly do another rep - wen you start to bellow the pathetic and unmanly yells of a flogged schoolboy - when you reach this point, well, I think that means that you are pretty much done.

 

To learn more about Pat's approach to kettlebell complex training, read his article "How to Get Maximally Lean and Super Muscly with Pat Flynn."

 

Week 3, Day 2: The Pressing Get Up (Video Below)

 

If there is any sort of back off workout throughout these four weeks, then this is it. Go lighter with this, especially if your get up is relatively unpracticed. If something doesn’t feel right, please abandon the press at any or all stages and proceed on with conventional get ups.

 

What to do:

Simply practice pressing at each stage of the Turkish Get up for fifteen minutes. Switch sides each set and rest as much as you need between sets.

 

Recommended weight: 16-20kg for males and 8-12kg for females.

 

 

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