shawn smith
Level 1 Valued Member
My number one goal is fat loss. A secondary goal is strength gain.
What do you guys think of a routine similar to something like this? Will it help me achieve these goals? I currently can press the 44kg and my latest snatch test has me at 140 snatches with 24 in 10 min. I don't want to lose my strength but I absolutely have to lose the fat. I weighed 325 in January. I weigh 280 today. I am 6'1". My diet has been inconsistent. Otherwise I believe I'd be down another 40 pounds or so already. I've got to get better in that area for sure. I completed the program minimum, and then the rite of passage. I'm just concerned that if I do the rite of passage again that I am mainly working strength/size and maybe not getting as much fat loss as possible. Is that wrong or would I be best served by just moving up to the next sized bell and completing the rite of passage again?
MONDAY - 10 minutes - swings with double 24kgs plus 3 goblet squats every minute
2 complexes chosen from a litany of complexes from Pat Flynn's Chronicles of Strength site . So, I do the 10 minutes of swings and gs, rest 2 minutes, do one 2-3 minute complex, rest 2 minutes, do another 2-3 minute complex.................Workout over in right at 20 minutes.
TUESDAY/THURSDAY - 5 clean/press ladders of 1,2,3 with 24kg and 32kg bells - doing most of the reps with the 32kg and some with the 24kg......................6 getups (3 on each side) with 24kg bell...........one 2-3 minute complex.............For this day, I will do the getups, 1 ladder, and the complex all at once, then spread the other 4 ladders out throughout the day - doing 1 ladder about every 2 hours.
WEDNESDAY: same as Monday
FRIDAY: same as Monday/Wednesday, but substitute 1-arm snatches for swings.
What do you guys think of a routine similar to something like this? Will it help me achieve these goals? I currently can press the 44kg and my latest snatch test has me at 140 snatches with 24 in 10 min. I don't want to lose my strength but I absolutely have to lose the fat. I weighed 325 in January. I weigh 280 today. I am 6'1". My diet has been inconsistent. Otherwise I believe I'd be down another 40 pounds or so already. I've got to get better in that area for sure. I completed the program minimum, and then the rite of passage. I'm just concerned that if I do the rite of passage again that I am mainly working strength/size and maybe not getting as much fat loss as possible. Is that wrong or would I be best served by just moving up to the next sized bell and completing the rite of passage again?
MONDAY - 10 minutes - swings with double 24kgs plus 3 goblet squats every minute
2 complexes chosen from a litany of complexes from Pat Flynn's Chronicles of Strength site . So, I do the 10 minutes of swings and gs, rest 2 minutes, do one 2-3 minute complex, rest 2 minutes, do another 2-3 minute complex.................Workout over in right at 20 minutes.
TUESDAY/THURSDAY - 5 clean/press ladders of 1,2,3 with 24kg and 32kg bells - doing most of the reps with the 32kg and some with the 24kg......................6 getups (3 on each side) with 24kg bell...........one 2-3 minute complex.............For this day, I will do the getups, 1 ladder, and the complex all at once, then spread the other 4 ladders out throughout the day - doing 1 ladder about every 2 hours.
WEDNESDAY: same as Monday
FRIDAY: same as Monday/Wednesday, but substitute 1-arm snatches for swings.
