Total Tension Kettlebell Complex

You will be doing four exercises with a pair of kettlebells back to back:

Clean + Press + Squat + Push up to Renegade Row

How to Do the Renegade Row

1. Assume the top of the push-up position on top of a pair of large kettlebells, at least 70-pounders (Get rid of the plastic or rubber bases, if your kettlebells have them).

2. Tense your whole body.

3. Press down hard into the kettlebell with your left hand.

4. At the same time, row with your right. Strict and slow. Do not allow your body to sag, twist, or pike.
You have only one rep per set to do; do it right!
If you are unable to row a 32kg bell, work one arm at a time. Rest one arm on a heavy bell or some stationary object and row the lighter one. Yes, this will slow down the complex, but it is a small price to pay for not making a face plant or breaking your wrist after losing balance on a small base of support.

Total Tension Kettlebell Complex

Here is the plan. On Monday, grab a pair of kettlebells you can strictly press 6-8 times after one clean, and pyramid the press while keeping the reps in the rest of the drills at one. Starting with a single, add a rep to your press every set until you can no longer go up without compromising form. Then work back down to one. Your sets might look like this:

• 1 clean + 1 press + 1 squat + 1 renegade row per arm
• 1 clean + 2 presses + 1 squat + 1 renegade row per arm
• 1 clean + 3 presses + 1 squat + 1 renegade row per arm
• 1 clean + 4 presses + 1 squat + 1 renegade row per arm
• 1 clean + 5 presses + 1 squat + 1 renegade row per arm
• 1 clean + 4 presses + 1 squat + 1 renegade row per arm
• 1 clean + 3 presses + 1 squat + 1 renegade row per arm
• 1 clean + 2 presses + 1 squat + 1 renegade row per arm
• 1 clean + 1 press + 1 squat + 1 renegade row per arm

This is just an example; you might go up as high as six or hit the wall at four.

Why does the Total Tension Kettlebell Complex employ a pyramid instead of the vaunted ladder? For a change of pace and because we are trying to induce a lot of fatigue to stimulate hypertrophy.

The rest periods between sets are up to you. Short, long, or anything in between—you will get stronger no matter what, although for different reasons. Pop out 100 snappy swings in sets of 10-20, and you are done for the day. Go home and eat like a man and sleep like a boy.

On Wednesday repeat the procedure—this time pyramiding the front squat. You might end up doing:

• 1 clean + 1 press + 1 squat + 1 renegade row per arm
• 1 clean + 1 presses + 2 squat + 1 renegade row per arm
• 1 clean + 1 presses + 3 squat + 1 renegade row per arm
• 1 clean + 1 presses + 4 squat + 1 renegade row per arm
• 1 clean + 1 presses + 5 squat + 1 renegade row per arm
• 1 clean + 1 presses + 4 squat + 1 renegade row per arm
• 1 clean + 1 presses + 3 squat + 1 renegade row per arm
• 1 clean + 1 presses + 2 squat + 1 renegade row per arm
• 1 clean + 1 press + 1 squat + 1 renegade row per arm

You will be training every second day
For 6 weeks

• Day 1- Press Pyramid
• Day 3- Squat Pyramid
• Day 5- Push Press Pyramid
• Day 7- Push Ups to renegate row Pyramid

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