Strong ON! Quotes

“Single-arm swing × 1 rep Single-arm clean × 1 rep Single-arm snatch × 1 rep Switch sides and repeat. Then . . . Single-arm swing × 1 rep Single-arm clean × 1 rep Single-arm snatch × 2 reps Switch sides and repeat. Then . . . Single-arm swing × 1 rep Single-arm clean × 1 rep Single-arm snatch × 3 reps”
― Pat Flynn, Strong ON!: 101 Minimalist Kettlebell Workouts to Blast Fat, Build Muscle, and Boost Flexibility—in 20 Minutes or Less

“Single-arm clean × 1 rep Single-arm swing × 1 rep Single-arm clean × 2 reps Single-arm swing × 1 rep Single-arm clean × 3 reps Single-arm swing × 1 rep Switch sides and repeat. Continue alternating for 15 minutes.”
― Pat Flynn, Strong ON!: 101 Minimalist Kettlebell Workouts to Blast Fat, Build Muscle, and Boost Flexibility—in 20 Minutes or Less

“Your objective here is to tame the arc, meaning you must prevent the kettlebell from veering out wildly and then forcefully rebounding toward you, then rebounding into you with great force.”
― Pat Flynn, Strong ON!: 101 Minimalist Kettlebell Workouts to Blast Fat, Build Muscle, and Boost Flexibility—in 20 Minutes or Less

“The clean (as will be the case with the snatch) is largely a single-arm kettlebell swing but with a few important tweaks. Whereas the swing is mostly about force production and force reduction, both the clean and the snatch introduce the element of force redirection, and what an important athletic quality that is.”
― Pat Flynn, Strong ON!: 101 Minimalist Kettlebell Workouts to Blast Fat, Build Muscle, and Boost Flexibility—in 20 Minutes or Less

“Military press × 2 reps/side Kettlebell swing × 15 reps Military press × 3 reps/side Kettlebell swing × 15 reps Military press × 5 reps/side Kettlebell swing × 15 reps Military press × 8 reps/side Kettlebell swing × 15 reps Two times through.”
― Pat Flynn, Strong ON!: 101 Minimalist Kettlebell Workouts to Blast Fat, Build Muscle, and Boost Flexibility—in 20 Minutes or Less