KettlebellPlanet.com

This workout doesn't look like much on paper, but it was brutal to work through in the gym. The idea comes from Christian Thibaudeau's Super Hero Program. Basically you pick to pressing lifts and work the hell out of them in one workout.

It sucks, but I am trying it to see if it puts some meat on my light weight strongman bones before the contests start.

Check this training session out for ideas and if you like what you see, read Christian's article for way more details.

• Mobility
• Dynamic Warm-Up
• complex with empty bar
• Overhead Pressing Complex, 4 rounds of 3-5 reps
• Seated Rack Press
• top end lock out, go very heavy
• Strict Standing Military Press
• full ROM
• Push Press or Jerk
• speed and explosiveness is the goal
• Squat Complex, 4 rounds of 3-5 reps
• Front Squat Quarter Squat
• top end lock out, go very heavy
• Front Squat
• ass to grass, full ROM
• Jumping Squat
• light weight, shoot for height and exploding back up as soon as your feet hit the ground

If you hate front squats because they are uncomfortable and you suck at them, then watch this video for some inspiration.



For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
http://www.kettlebellplanet.com/