Strong as Ox, Lean as Lion Kettlebell Workout 2

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	Use this full body strength and conditioning workout to build massive strength and extended endurance with kettlebells, sledgehammers, and pull ups. This workout is part of the Strong as Ox, Lean as Lion Hybrid Workout Plan.
	Workout Specs:   Purpose/Focus: Strength, Conditioning Difficulty: Intermediate Body Parts Used: Full Body Equipment: Kettlebells (2), Pull Up Bar, Sledgehammer

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 60 seconds between sets. Each time you perform this workout, drop the rest periods by 5 seconds.
	A: Front Squat (Double) Learn Exercise	4 x 3-5	As Much as Needed
	B1: Pull Ups Learn Exercise	2 x 8-12	NA
	B2: Clean & Press (Double) Learn Exercise	2 x 8-12	60 seconds
	C1: Swing (Alternating) Learn Exercise	3 x 30 seconds	NA
	C2: 2-Hand Slam (Alternating) Learn Exercise	3 x 30 seconds	NA
	C3: Burpee Learn Exercise	3 x 30 seconds	NA
	C4: Figure 8 to Hold Learn Exercise	3 x 30 seconds	60 seconds

Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.

Comments (3)

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written by akennedyme, August 09, 2010

Don't really have access to a tire or sledgehammer. Any other exercise I could sub for the slams?

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written by saylorsage93, September 16, 2010

i just take a small medicine ball with no bounce and slam it as hard as I can on the ground and try to catch it before it touches the ground. You'll feel the burn.

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written by wolverine2, November 02, 2010

Hey just wanted to say love the workouts. Nothing like explosive training, and movement focusing on body control can give such a great workout.

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