For those of you native to Pittsburgh, I hope the title of this blog post has put a smile on your face 😉
This Saturday blog post brought to you by a couple of jerks. Clean and jerks that is 😀
I have absolutely fallen in love with double kettlebell complexes lately for freaky fast strength and conditioning. Training with double kettlebells has cut my own training time in half, an added bonus of having to keep up with my training business and dealing with our ever growing amount of clients. Most of the RKC II prep work I am writing up involves a series of complexes that involves both the basic and more advanced lifts. After reading a ton of material for Master SFG Geoff Neupert, I whipped up my own double kettlebell complex involving 3 separate rounds of jerks. One at the beginning, one in the middle, and one at the end.
I love jerks. Possibly a little too much. . .;)
Caution: This is an advanced routine. It is long. It is demanding. Do NOT attempt this unless you area already a well conditioned lifter. You will more than likely yell “Ya Jagoff!” at the end of this long complex. It is not easy. You have been warned.
Now, here’s this weekends workout.
These Jerks are Jags!
Grab two light kettlebells and perform the following complex. Men, I suggest 14kgs or 16kgs. Women, 10kgs or 12kgs. For the daring dudes out there, I challenge you to double 20kgs. For the freaky strong women out there, go for double 16kgs.
30 Seconds of double jerks
30 seconds of double swings
30 seconds of double jerks
30 seconds of double front squats
30 seconds double jerks
You will notice that there is no rest period. This is a total of 2 and a half minutes of work. That being said, you will take double the rest after this entire 2 and a half minutes due to the demands of this routine. After your 2 and a half minutes of work is over, take 5 minutes of rest. Do a total of three rounds of this routine. Should you find yourself up for a serious challenge for your conditioning, work up to a total of 5 rounds.
Final notice: this routine WILL make you hungry. Please alert friends, family members, neighbors, and your local food markets that you will be eating large quantities of food post workout. It is not uncommon for food to go scarce for the masses after a routine like this 😉
Have a great weekend everyone! Until next time. . .
Master your instincts!