Mark Limbaga, SFG took the Savage Clean and Jerk from earlier in the week, and totally ran with it. Check out these two videos where he makes the Savage Clean and Jerk extra savage!
Mark's Complex: "Vandal Savage"
Savage Clean + Jerks followed by squats
Complexes like this are truly awesome for fat loss workouts, or for finishers after a strength workout.
If the complex is the whole workout, then you're going to use fairly heavy kettlebells. If it's a finisher, you're going to pretty light. Adjust based on what you are using the complex for.
Mark's Ladder Workout: "Sabertooth"
1 Savage Clean + 1 Jerk
2 Savage Cleans + 2 Jerks
3 Savage Cleans + 3 Jerks
If you've never done ladders before, they're a great way to build up serious volume. You might start with doing a ladder to 3 reps (like above). We'd call that a ladder with three "rungs". You could start with three ladders to 3.
You could then increase work volume by either adding another "rung" to the ladder (3 ladders to 4), or by doing more ladders (4 ladders to 3). The way that Enter the Kettlebell popularized ladders was to start with 3 ladders to 3, and work up to 5 ladders to 5. Then start over at 3's with heavier kettlebells.
both workouts by Mark Limbaga, SFG
check out his blog:
marklimbagastrength.wordpress.com
twitter: @coachmark420
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