Double Kettlebell Cleans…

7 x 3 @ 70lbs (140)

“Short on time? Looking for a full-body blaster? Kettlebell cleans bring together explosiveness, power development, strength, and flexibility”. - Barbend 

Cash Out: Double KB Clean -

3 x 1 @ 90 (180)

AVG HR - 122 BPM

MAX HR - 150 BPM

@ LHP

Kettlebell Cleans & Snatches

5 x 3 @ 70lbs (140)

“Short on time? Looking for a full-body blaster? Kettlebell cleans bring together explosiveness, power development, strength, and flexibility”. - Barbend 

Cash Out: Double KB Snatch -

3x1 @ 70lbs (140)

AVG HR - 120 BPM

MAX HR - 148 BPM

@ LHP

Double Kettlebell Cleans...

15 sets of 5 - 75 reps 

"Short on time? Looking for a full-body blaster? Kettlebell cleans bring together explosiveness, power development, strength, and flexibility”. - Barbend 

Cash Out: Double Kettlebell Snatch - 1x3 @ 53lbs (left hand started to tear). 

AVG HR - 134 BPM 

MAX HR - 157 BPM

@ LHP

Double Kettlebell Cleans...

2 sets of:

53 x 3 (106)

70 x 2 (140)

90 x 1 (180)

Cash Out: 

Double KB Cleans - 3x3 @ 70 (140)

Muttbar Snatches - 5x5 @ 44

AVG HR - 127 BPM

MAX HR - 147 BPM

@ LHP

Double Kettlebell Cleans…

10 x 3 @ 70lbs (140)

“Short on time? Looking for a full-body blaster? Kettlebell cleans bring together explosiveness, power development, strength, and flexibility”. - Barbend 

AVG HR - 121 BPM

MAX HR - 140 BPM

Cash Out: 1  Mile Farmers Walk - AFAP @ 16lbs (8lb DBs) - 13:52*

AVG HR - 133 BPM

MAX HR - 143 BPM

*Did not drop the dumbbells. That SMOKES your grip and traps! 

Double Kettlebell Cleans…

15x5 @ 53lbs (106)

“Short on time? Looking for a full-body blaster? Kettlebell cleans bring together explosiveness, power development, strength, and flexibility”. - Barbend 

Cash Out: Double Kettlebell Snatch - 3x3 @ 53lbs 

AVG HR - 115 BPM

MAX HR - 136 BPM

@ LHP

Double Kettlebell Cleans…

10 x 3 

10 x 3

10 x 3

10 x 6

10 x 3

10 x 3

10 x 3

10 x 6

10 x 3

30 reps @ 70lbs (140)

“Short on time? Looking for a full-body blaster? Kettlebell cleans bring together explosiveness, power development, strength, and flexibility”. - Barbend 

AVG HR - 121 BPM

MAX HR - 142 BPM

@ LHP

Double Kettlebell Cleans…

10 x 3 @ 53lbs (106)

Cash Out: 3 x 2 @ 70lbs (140)

“Short on time? Looking for a full-body blaster? Kettlebell cleans bring together explosiveness, power development, strength, and flexibility”. - Barbend 

AVG HR - 119 BPM

MAX HR - 143 BPM

Double Kettlebell Cleans…

8x8 @ 53lbs (106)

“Short on time? Looking for a full-body blaster? Kettlebell cleans bring together explosiveness, power development, strength, and flexibility”. - Barbend 

Cash Out: Double Kettlebell Snatch - 3x3 @ 53lbs 

AVG HR - 128 BPM

MAX HR - 158 BPM

Double Kettlebell Cleans…

10 x 3 @ 70lbs (140)

“Short on time? Looking for a full-body blaster? Kettlebell cleans bring together explosiveness, power development, strength, and flexibility”. - Barbend 

AVG HR - 118 BPM

MAX HR - 157 BPM

Double Kettlebell Cleans...

Run 800 meters on True form
40 Pull-ups
70 Push-ups then,

10x10 Double Kettlebell Cleans @ 44lbs each 
* run a flight of stairs in between sets 

Double Kettlebell Cleans - 10-8-6-15

3 sets of

18kg x 10

20kg x 8

24kg x 6

16kg x 15

* 10 close grip push ups on kettlebell after each set. 

117 double cleans and 120 close kb push ups total

Cash Out - 

5  - 10 second negative chin ups (underhand)

15 chin ups

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10-8-6-15 System: For each exercise you perform 4 sets (still with minimal rest):
First set = 10 reps with 50% of what you'll use for your set of 6 reps
Second set = 8 reps with 75% of what you'll use for your set of 6 reps
Third set = 6 reps with as much weight as you can handle for 6 good reps
Fourth set = 15 reps with 35% of what you used for your set of 6 reps

Double Kettlebell Cleans /High Rep Heavy Density Training - Arms

Barbell Curls - 3x8-7-5 - 85lbs - 60 reps 

Rope Push Downs - 3x8-7-5 - 57.5lbs - 60 reps 

Dips - 3x8-7-5 - 25lbs

Hammer Curls - 2x8-7-5 - 45lbs

* Using a 1-0-4 tempo

Cash Out: 

* One-repetition chin up (underhand) - goal is 30 seconds up and 30 seconds down @ 2.5lbs followed by,

Barbell Curl - 1x12 - 60lbs then two negatives for 8 seconds

* rest 30 seconds then,

* One-repetition dip - goal is 30 seconds up and 30 seconds down @ 2.5lbs followed by,

* Dumbbell Triceps Extension -  1x12 - 50lbs  then two negatives for 8 seconds
finally,

Double Kettlebell Cleans - 5x5 - 28kgs - 132lbs

“The Hilly Kettlebell Lark”...

1 Round for time of:

16 Double Kettlebell Cleans (20kg)
600 meter Run (hilly)

6:48 Rx


I just wanted to string some cleans and a run together. The run is up a steep hill, down to the bottom and back up and over again. That hill blows!