Want to know a secret?

Can I share a secret with you?

It’s a really good one.

….

Okay, it’s not really a secret but it is something that both men and woman can benefit from.

I will have two options for you to try that you can alternate every other day.

Each workout not only builds a strong wide back, impressive arms and muscular shoulder, but also helps burn fat and improve your cardio.

These workouts are for people who already have mastered the basics of the Double Kettlebell Snatch and have at least 5 strict.

Depending on your level of training, or where you think you are here are the requirements:

Using a 1-2-3-4-5 rep ladder scheme:

Level 1 – 2 Ladders
Level 2 – 3 Ladders
Level 3 – 5 Ladders

Kettlebell weights:

Level 1: M – 24kg, F – 12kg
Level 2: M – 28kg, F – 16kg
Level 3: M – 32kg, F – 20kg

Number 1:

Warm Up – 100 Kettlebell Swings, 50 Press Ups or Dips

A1 – Double Kettlebell Snatch
A2 – Pull Up – Medium Width Supinated Grip (these can be weighted)
Rest 60-90 seconds after a full ladder.
B1 – Ab Roll Out – One Ladder Only.

Warm Down – Stretching areas for development (often hips/chest/Lats)

Number 2:

Warm Up – 100 Kettlebell Swings, 50 Press Ups or Dips

A1 – Double Clean & Press
A2 – Double Kettlebell Squat
Rest 60-90 seconds after a full ladder.
B1 – Ab Roll Out – One Ladder Only.

Warm Down – Stretching areas for development (often hips/chest/Lats)

These look easy on paper but I can assure you that they are not. However if you successfully complete them and work your way up to level 3 on both ladder sets and weight used then you will not only be strong, but you will be very lean too.

Enjoy,
Ross

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