Since Ive been having problems with my elbow, I have started a new workout regimen. i go to the gym three days a week. i do the same workout all three days, I go in and work abs and lower back to warm up. I do 4 sets of powercleans with a very fast tempo getting 15 reps. My lungs feel like they are going to burst after each one of these. I then proceed to do a set of squats with 20 reps with about 75% of my one rep max. Then I deadlift, 3 sets of 3 with whatever I can do that day. I have to say, and I have never been one to really care about being ripped or anything, but I have been losing fat like a motherfucker! Maybe if I get fat again my elbowas will stop hurting.
It has to do with energy expenditure. Pavel in his kettlebell book recommends one arm snatches as a great alternative to cardio for fat loss.
Outstanding. Thats a bad-ass workout. I should switch to something similar.
Make those regular cleans. And maybe do snatches one day and dumbbell swings the next. You seem to be very close to Renegade training only you don’t know why. I suggest you read some of Renegade’s articles they will help you taylor you training better.