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  1. #11
    Pat Flynn RKC is offline Senior Member
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    Quote Originally Posted by rozy View Post
    Thanks Pat! I got the original free one but I just bought this too I will have to throw some of these in my weekly rotation
    Thats great Rozy, and definitely be sure to let me know what you think!

  2. #12
    Pat Flynn RKC is offline Senior Member
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    Glad to hear you are enjoying the eBook! Let me know if you have any questions.

    I am hesitant to answer you question about how often I train at this level because I have learned over time what I can and can not get away with when it comes to over training, yet I am still training with this sort of intensity 5-6 times a week, but keep my metcon separate from my strength training. I do my heavier lifting in the morning/early afternoon and conditioning at night.

    Now I am young, recover quickly, eat extremely well, sleep well, etc. But i always monitor for signs of over training as should everyone, such as an elevated resting heart rate (the best time for this is upon waking, assuming you aren't startled by an alarm...and this is typically the first indicator for me that I need to taper off), loss of libido, anxiousness/mood changes, fat gain, etc.

    For someone starting out with this, I'd say 3 - 4 times a week, on non-consecutive days is perfect.

  3. #13
    SuGru is offline Junior Member
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    These complexes are fantastic! They have really been kicking my butt, thank you for putting out such an awesome resource!

    I just have a few questions if you don't mind answering them.

    1. How long would you say that someone should spend on the single kettlebell complexes before attempting the double kettlebell complexes? I have been working with an RKC for over two years so I think my technique is there, but I don't want to get ahead of myself.

    2. How many times a week would you recommend doing these routines for fat loss? I am currently working out with kettlebells 3x a week and yoga 2x a week (not on the same days).

    Thank you!

  4. #14
    Pat Flynn RKC is offline Senior Member
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    SuGru,

    Thanks for the great feedback, as always I'm really glad to hear your enjoying the eBook.

    For your first question, that is something you should ask the RKC your working with! Having never worked with you I can't give such an immediate recommendation, but as always, use your best judgement and nothing can beat common sense.

    2. 3 - 4 times a week seems to work great for most people assuming nutrition is in check.

    Let me know if you have any more questions. Thanks again

  5. #15
    groehp25 is offline Junior Member
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    Hey Pat, been a long time follower at chroniclesofstrength and just purchased the e-book after buying the first one. You really are able to expand here and these complexes really kick my old ass into gear! Im almost hesitant to graduate to the double kettlebell for fear of death!

  6. #16
    Pat Flynn RKC is offline Senior Member
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    Glad to hear it Greohp. Keep training hard!

  7. #17
    SuGru is offline Junior Member
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    Thanks Pat! Any idea when the additional video content will be up?

  8. #18
    Pat Flynn RKC is offline Senior Member
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    Quote Originally Posted by SuGru View Post
    Thanks Pat! Any idea when the additional video content will be up?
    I plan to make the follow along workout video for the 20-minute "Gimme a Bullet to Bite On" complex available to whoever bought the eBook within the next two to three weeks. Stay tuned!

  9. #19
    bigbettadan is offline Junior Member
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    I have been doing these complexes on my variety days with a light KBs(16 kgs). Is this too much?

    Dan

  10. #20
    shellsandbells89 is offline Senior Member
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    Hey Pat, just wondering if you work in anything else with these complexes in your workouts? Do you incorporate anything like bench press, pushups, etc.?

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