KettlebellPlanet.com

If you are heading to the gym and realize you have no idea what you are going to do when you get there, choose something awesome.

What's awesome? Squats for one. Other drills that fall under the awesome category include deadlifts, cleans, over head presses, bench presses, farmers walks and even hill sprints. Pretty much any compound lift that allows you to move big weights will do, and if you can't hit the gym, sprints are great as well.

To keep your training session simple and focused, pick just two or maybe three drills to practice. Then hit them as hard as humanly possible, chug a post workout shake, and go home.

As an example of this, here is the simple but awesome workout I did today to get bigger and stronger.

• Mobility Work
• Dynamic Warm-up
• empty barbell complex
• A1 Low Box Squat
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 1, 405 x 1, 455 x 1
• 315 x 3, 3, 6
• A2 Barbell Clean and Jerk
• 95 x 5, 135 x 5, 185 x 3, 225 x 3, 275 x X - need to work on my form
• 225 x 3 x 3, 185 x 3 x 3

Here is a video demonstrating an Olympic clean and jerk. If you are not trained in the Olympic lifts, doing a power clean and then a push press will do just fine.


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