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Strength & Conditioning – Pat Flynn: Week 4, Day 1

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.

Pat Flynn

Written by Pat Flynn Last updated on March 18, 2013

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 4, Day 1: Racked and Loaded (Video Below)

What to do:

1 Round =

  • 5 Double Kettlebell Military Press
  • 30 second Overhead Hold
  • 5 Double Kettlebell Front Squats
  • 30 second Rack Hold

Perform as many rounds as possible in 20 minutes.

Recommended weight: 2 x 16-24kg for males and 2 x 8-16kg for females.

Kettlebell Workout of the Week: Episode 2 - Destroy Yourself

Pat Flynn

About Pat Flynn

Pat Flynn is a fitness minimalist and believes any exercise program will improve in direct ratio to the number of things you can leave out of it that shouldn’t be there.

He is the founder of The Chronicles of Strength and chief contributor to the Chronicles Of Strength Inner Circle - a monthly newsletter dedicated to helping you reach your goals through fitness minimalism (or doing the least amount of exercise needed to get the job done).

Pat is also the author of Paleo Workouts for Dummies and Fast Diets for Dummies.

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