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Strong as Ox, Lean as Lion Kettlebell Workout 1

Build crazy strength and conditioning levels with this kettlebell and pull up workout. This workout is part of the Strong as Ox, Lean as Lion Workout Plan.

Workout Specs:
Purpose/Focus:	Strength, Conditioning
Difficulty:	Intermediate
Body Parts Used:	Full Body
Equipment:	Kettlebells (2), Pull Up Bar

Workout Vid
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Workout Instructions

Complete set 'A' by itself, resting as much as necessary between sets. Track how long it took you to complete all sets for progression purposes. Complete set 'B' as a circuit, resting as little as possible between exercises and 60 seconds between sets. Complete set 'C' as a conditioning circuit, resting as little as possible between exercisees, and 90 seconds between sets. Each time you perform this workout, drop the rest periods by 10 seconds.
	A: Clean & Press (Double) Learn Exercise	4 x 3-5	As Much As Needed
	B1: Front Squat (Double) Learn Exercise	2 x 8-12	NA
	B2: Pull Ups Learn Exercise	2 x 8-12	60 seconds
	C1: Snatch LEFT Learn Exercise	3 x 30 seconds	NA
	C2: Swing (1-Hand) LEFT Learn Exercise	3 x 30 seconds	NA
	C3: Clean LEFT Learn Exercise	3 x 30 seconds	NA
	C4: Plank Learn Exercise	3 x 30 seconds	NA
	C5: Snatch RIGHT Learn Exercise	3 x 30 seconds	NA
	C6: Swing (1-Hand) RIGHT Learn Exercise	3 x 30 seconds	NA
	C7: Clean RIGHT Learn Exercise	3 x 30 seconds	90 seconds

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written by joeberger, March 28, 2011

First off, love the site! Secondly, I'm getting on the Strong as Ox, Lean as Lion program and without overtraining I want to incorporate running and swimming as well as the boxing sessions that I attend on tuesdays and thursdays, in the same week. Would it be wise to do these workouts Mon-Wed-Fri and do the boxing, running, and swimming on tues and thurs? Thanks

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written by mark, March 29, 2011

@joeberger - As long as this isn't you're first time working out (it sounds like you have some experience), you should be fine! Just make sure you incorporate joint mobility training to avoid too much wear and tear, and if you can, take a joint health supplement like Glucosamine. Good luck and let me know how it turns out!

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written by jvick5345, September 01, 2011

What about loading for this workout program?

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written by tlocken, May 21, 2012

what can I use to substitute the sledgehammer portion of the workout?

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