Strength & Conditioning – Pat Flynn: Week 1, Day 2

Want to get maximally lean and super muscly? This 4-week cycle by RKC kettlebell expert Pat Flynn is designed to do just that, with the help of some mean kettlebell complex training.

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.

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 1, Day 2: Double Clean and Press and Pull Ups on the Minute Every Minute for Fifteen Minutes.

Really, you could perform this metabolic pairing with whatever strength builders you fancy, but today, I venture the suggestion of coupling two of my favorite upper body exercises: The double clean and press (DC&P) and the pull up.

What to do:

Set the clock for fifteen minutes, and every minute, on the minute, perform sets of five repetitions on either the double clean and press or the pull up. Alternate between the two exercises each set.

Recommended weight: Go as heavy as you can with this, and skip a round if you need to. Otherwise you will find yourself trying very hard, but not succeeding.