Today I performed a “Litvinov Workout.” First I did a set of Cleans and Presses (C&P), then sprinted 40 to 50 yards, then repeated both exercises two more times. Combining a strength effort with sprinting is not only fun in an evil sort of way, but increases overall performance significantly according to professional athletes and coaches.

A C&P involves snatching a kettlebell from the ground to your chest and then pushing it overhead until you lockout your arm. Climbing up a C&P ladder means performing one C&P with your left arm, then one with your right arm, then two with your left and two with your right, then three with your left and three with your right, then four with your left and four with your right, then five with your left and five with your right for a total of 30 Cleans and Presses. After that, I trotted to the bottom of the hill from where I was working in my driveway and sprinted to just over the top of the hill (40 to 50 yards). I slowed to a trot until I had gone a total of 60 to 75 yards and then trotted back to my driveway.

Then I climbed down a C&P ladder. That means performing five C&P with your left arm, then five with your right arm, then four, three, two, and one. After sprinting the second time, I climbed back up a C&P ladder and sprinted a third time.

I am currently doing C&P ladders with a 12 kg (26-pound) kettlebell. So I lifted 2,340 pounds over my head and sprinted 120 to 150 yards. I am almost ready to move up to a 16 kg (35-pound) kettlebell for C&P ladders, but am going to stick with the 12 kg bell for another week or two until I have more experience combining C&P ladders and sprinting.

Now that was not everything. I performed Turkish getups for 10 minutes before my Litvinov Workout. Afterwards I performed 62 snatches with a 12 kg bell, 110 swings with a 24 kg (53-pound) bell, 10 goblet squats and stretches with a 12 kg bell, and finally 11 dead hang pull-ups and 11 pushups. I actually played around with a few more things like jumping onto and off a 20-inch box, planks, and kettlebell lat-rows, but they were more experiments than serious efforts.

Not bad for a 54-year old office-worker, huh?