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  1. #21
    Pat Flynn RKC is offline Senior Member
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    Quote Originally Posted by bigbettadan View Post
    I have been doing these complexes on my variety days with a light KBs(16 kgs). Is this too much?

    Dan
    Hey Dan,

    The question is it too much depends on a lot of factors, and having never met or worked with you it is impossible for me to know any of those and offer an honest recommendation. But I can tell you from experience that most people have great success with adding these complexes into their variety days with no problems of overtraining.

    But as always, you know your body so be sure to listen to it! Monitor closely for signs of overtraining and taper off if you need to. Thanks for buying the eBook!

  2. #22
    Pat Flynn RKC is offline Senior Member
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    Quote Originally Posted by shellsandbells89 View Post
    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.?
    I keep my metcon seperate from my actual strength workout. I usually perform my true strength training routine in the am or early afternoon and my metcon at night. This works very well for me. So yes, I still do all the major barbell lifts as well as many others- deadlift,squat,bench,military press( I opt for double kettlebells for this one), and pull ups

  3. #23
    bigbettadan is offline Junior Member
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    Thanks, I have enjoyed them vs being stuck on a treadmill for conditioning. I have been worried about overtraining but my strength continues to improve on my strength days. I just added a 32 kg bell and am having a blast.

    Thanks again
    Dan

  4. #24
    Pat Flynn RKC is offline Senior Member
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    Thats great Dan, keep training hard! Overtraining is a prolonged condition and you usually can tell when you need to start tapering off. But if you are healthy and already well conditioned then you'd be surprised by how much you can actually get away with before you hit that point. I often push into "overreaching" which is a controlled and planned period of over training, but it takes a lot for me to even reach that point. Like I said before in the thread a great indicator is to take a baseline resting heart rate upon waking on a day you know you are fully rested and recovered (be sure you are not startled when you wake up by an alarm or something else). Then whenever you feel like you may be pushing to hard, retest your waking resting heart rate. Typically if are 7 beats a minute or higher than your baseline, that is an indicator that you have reached a point of over training.

  5. #25
    SuGru is offline Junior Member
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    Quote Originally Posted by Pat Flynn RKC View Post
    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!
    Awesome! I was wondering if you were going to put out some follow along workouts as that is something I would be very interested in.

  6. #26
    Pat Flynn RKC is offline Senior Member
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    I plan to make a couple of follow along workout videos available to whoever purchases the eBook. I'll be sure to post here and send out an email as they become available

  7. #27
    SuGru is offline Junior Member
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    Thanks a lot Pat. This eBook has my full recommendation! I have been a trainer for many years and into fitness all my life (my background is in gymnastics) have spent far too many hours on useless and unhelpful fitness books. What I like about both your blog and your eBooks is that you don't beat around the bush and the content is top notch. I'll be keeping an eye out for those videos

  8. #28
    Pat Flynn RKC is offline Senior Member
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    Thanks Su,

    Your kind words mean a lot. Always glad to hear feedback

  9. #29
    shellsandbells89 is offline Senior Member
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    Pat, just checked out your blog and that 007 post is awesome! Would you recommend any of the complexes in this book with a weighted vest if I were feeling extra saucy?

  10. #30
    Com. Stefan is offline Senior Member
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    Today I did three of the complexes: All jacked up, It's so easy and Sequential dismay.

    Of the three, All jacked up is by far my favorite. A lot of fun to do and a great complex to start with IMO.

    Yesterday I did the High voltage as found on the website. As I've said before, I really like it, so yesterday I did that and only that for a few rounds.

    Got to ask though, what's the reason for putting the two most advanced lifts at the end (snatch and jerk)? I realize you can sort of take a breather with these in a different way than with the swing, for instance, but as fatigue builds up it's a much bigger chance you make mistakes and lose form with them.

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