I got the following training from Ross Enamait's book - Infinite Intensity - (http://www.rosstraining.com/) . It blends strength and conditioning work with explosive bodyweight exercise. After building fatigue with pull ups and swings, you must explode with plyometric push ups and knee tucks.
My training looked like this:
Pull Ups - 10 reps
Snatch - 16kg bell - 10 reps each arm
Plyometric Push Ups - 10 reps
Knee Tucks - 10 reps
I did the above 5 times
Then I did:
Two Hand KB Curl - 32kg bell - 30 reps
KB Shrugs - 40kg bells - 30 reps
I finished with:
Snatches - 24kg bell - 50 reps
My workout log for the last 17 years. Every workout that I have done since February of 2007 is listed here. I decided to move my training log from a notebook to online and needed a name for the URL. I was training with mostly Kettlebells back then, thus the name - Kettlbellrob.
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