Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Clean & Squat Day

I say Clean & Squat. It is actually a Hang Power Clean with a Squat, but feel free to do a Hang Clean. It does not matter to me, as long as you get a good deep squat in there.  I use 2 dumbbells (40 lbs each), but others use a barbell or lesser weight dumbbells.

CIRCUIT #1
Perform 10 Clean & Squats between each of the following
10 Pull-ups
10 Medicine ball Push-ups (feet on a bench, hands on the ball)
10 Ring Dips
10 Pull-ups
10 Kettlebell Swings
10 Psycho Push-ups
10 Ring Push-ups
10 Medicine ball Thrusters
10 Hand Walks (Inchworm without having to touch your chest to the ground)
10 Ring Body Rows
10 Pull-ups
 
CIRCUIT #2
3 trips up and down stairs (6 flights each)
10 Jumps along the wall at the top
10 Close Grip Push-ups at the bottom
 
 
 
This website is for recreational use only. Kemme Fitness is merely the title of the blog run by Pete Kemme. Pete Kemme is not a licensed physical therapist or physician and has no certifications related to fitness. See either a physician or physical therapist prior to doing any exercise. None of the material on this blog is a recommendation. Pete Kemme is simply sharing what he does and has learned about fitness. If you perform any of the exercises listed on this blog, you are doing so at your own risk.

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