The Giant 2022

THE GIANT
5 Kettlebell Clean & Press Programs For

Strength, Conditioning, And Fat Loss
BY GEOFF NEUPERT
All Rights Reserved
Copyright © 2011-2022 AND BEYOND – Geoff Neupert. All rights are
reserved. You may not distribute this report in any way. You may not sell it,
or reprint any part of it without written consent from the author, except for
the inclusion of brief quotations in a review.
Copyright 2011-2022 and Beyond. Geoff Neupert. ChasingStrength.com. Worldwide Rights Reserved. 1
DISCLAIMER
You must get your physician’s approval before beginning this exercise program.
These recommendations are not medical guidelines but are for educational
purposes only. You must consult your physician prior to starting this program or if
you have any medical condition or injury that contraindicates physical activity.
This program is designed for healthy individuals 18 years and older only.
See your physician before starting any exercise or nutrition program. If you are
taking any medications, you must talk to your physician before starting any
exercise program, including THE GIANT. If you experience any lightheadedness,
dizziness, or shortness of breath while exercising, stop the movement and
consult a physician.
It is strongly recommended that you have a complete physical examination if you

are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if
you are overweight, or if you are over 30 years old. Please discuss all nutritional
changes with your physician or a registered dietician. If your physician
recommends that you not use THE GIANT, please follow your Doctor’s orders.
All forms of exercise pose some inherent risks. The editors and publishers advise
readers to take full responsibility for their safety and know their limits. Before
practicing the exercises in this workout, be sure that your equipment is well
maintained, and do not take risks beyond your level of experience, aptitude,
training and fitness. The exercises and dietary programs in this program are not
intended as a substitute for any exercise routine or treatment or dietary regimen
that may have been prescribed by your physician.
Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t
perform any exercise without proper instruction. Always perform a warm-up prior
to all forms of training.
INTRODUCTION
The kettlebell Clean & Press is a Transformative Exercise.
Maybe even more so than the kettlebell Swing.
Why?
It adds in the elements of the Swing and combines them with:
[+] Increased abdominal loading
[+] Upper body musculature overload
[+] Challenging cardiovascular work when performed with

heavier loads, higher reps, or better yet - both
The result is a stronger, leaner, more muscular physique that is more “go” than
“show” when compared to using more traditional exercises.
Furthermore, this “transformation” can be done in 90 minutes a week - 3X 30

minute training sessions, making it incredibly time-efficient, yielding a very large
ROI for time actually invested.
And when programmed correctly, you continue to make progress because you
control the pace of your training within the specific parameters.
Speaking of, what makes the ‘THE GIANT’ so different and transformative is its
training parameters, which are based upon:
1. The Repetition Max (RM)

2. Variable Loading
3. Autoregulation
Let’s briefly take a closer look at each…
The Repetition Max (RM)
I’ve been using this simple training concept from almost “Day 1” of my training
back in 1989. The concept is simple: Pick a number - like 5, and perform the
heaviest load you can for that number.
A 5RM is a 5 rep max - a weight you can safely lift a maximum of 5 times before
your technique crumbles.
RMs are great training tools because they allow you to train hard without burning
out your Central Nervous System.
Furthermore, RMs allow us to use percentages of fixed loads - like kettlebells -

so our bodies adapt to the load - making the load feel easy - but not the stimulus.
This is the key to adaptation - making progress.
Finally, RMs allow you to measure progress quickly - week-to-week - as well,

especially when you use -
Variable Loading
Variable Loading was used by the Soviet Weightlifting Teams in the 1970s and
80s and has been recently re-popularized by StrongFirst’s PlanStrong
programming and Johnny Parker’s book, The System.
In traditional American strength programming, volume and intensity are coupled -

as volume decreases, intensity increases, and vice versa. This usually happens
across a given training cycle, ending with the heaviest weights possible. This is
known as Linear Periodization.
In Variable Loading, volume and intensity are not related. They change and may
seem random. And many times, heavy weights are strategically planned across a
training cycle.
The Soviets demonstrated that Variable Loading produced 61% greater results in
strength than traditional Linear Periodization.
What drives the Variable Loading in ‘THE GIANT’ is -
Autoregulation
Autoregulation is when the output during a training session is governed by the

athlete/trainee, based on a “loose” or predetermined set criteria or guidelines.
Specifically in ‘THE GIANT’, the trainee uses a predetermined number of reps

per set and training session length, but he/she dictates the rest between sets,
and therefore the total number of sets and the amount of work performed per
session.
On “good” days, the trainee can “push hard” and do a lot of work. On “bad” days,
the trainee can “coast” and do a bare minimum. Both contribute to training
variability and therefore faster progress.
Finally, when ‘THE GIANT’ programs can be used with a single kettlebell or a pair
of kettlebells. Either will yield results. My preference is a pair of kettlebells. Why?
Faster results because there is more stress on the body to change.
I. THE GIANT 1.0
• Program duration: 4 weeks

• Set your timer for 20 to 30 minutes
• Use your 10 Rep Max (10RM)
- There’s some “wiggle room” here - it can actually be your 8-12RM
• Perform as many sets as possible in the allotted time period
• Try to get one more set each week
• Rest as needed
• It should go without saying – using great form
Day 1: Clean + Press

• Sets of 5 reps

• Sets of 6 reps

• Sets of 4 reps
II. THE GIANT 1.1
There’s nothing wrong with continuing a cycle. This one follows on from THE
GIANT 1.0

• Set your timer for 20 or 30 minutes
• Use your 10 Rep Max (10RM) from THE GIANT 1.0
• Rest as needed
• It should go without saying – use great form

• Sets of 6 reps

• Sets of 8 reps

• Sets of 7 reps
III. THE GIANT 1.2
Powerlifters often use 12 week cycles to peak their strength. Use this cycle as a
follow up to The Giant 1.1 and make your old 10RM feel ridiculously light.

• Use your 10 Rep Max (10RM) from THE GIANT 1.0
• Rest as needed between sets

• Sets of 7 reps

• Sets of 9 reps

• Sets of 8 reps
IV. THE GIANT 2.0
This variation uses ladders, which allow for more volume and minimize fatigue.

• Rest as needed

• Ladders: 3,4,5 reps


V. THE GIANT 3.0
Here’s how to make a heavy Clean + Press, say, your 5RM, feel light.

• Rest as needed
• Retest your 5RM after this cycle – either use a heavier KB or turn it into a true
RM test where you seek to do as many reps as possible.

• Sets of 2 reps

• Sets of 3 reps

• Sets of 1 reps
NOTE: The lower the reps, the faster you should focus on pressing the weight –
really accelerate it while maintaining proper technique.
CONCLUSION
The kettlebell Clean & Press is such a powerful exercise, using the programs
found in ‘THE GIANT,’ you could literally stay on these programs for months at a
time, if not years.
Your “reward” would be a much stronger, leaner, better conditioned and more
“functional” body than the one you have now.
The question really is, can you maintain your focus in order to do so?
Or will you be distracted by Shiny Object Syndrome?
At the end of the day, “only” training one exercise isn’t sexy or entertaining, but
the results sure as heck are.
I wish you much success.
P.S. If you have any questions that aren’t covered in the “FAQs” section on the
next page, email me at support@chasingstrength.com with the subject line,
“Questions about ‘THE GIANT’” and I’ll get back to you within 48 hours.
FAQs
1. Is there a difference between using one kettlebell or two for

these programs?
Yes.
Using a pair of kettlebells creates more “systemic overload” - more stress on your
system because you’re using more total weight. This creates faster results for
many.
However…
A single kettlebell allows you to find strength discrepancies and imbalances

between sides, which can lead to injury for some, when using a pair of
kettlebells.
Neither is “right” or “wrong.”
Your choice to use a single kettlebell or a pair is based upon:
1. Your skill and comfort level with kettlebells and the Clean and Press in
general
2. The availability of kettlebell sizes and pairs
3. Any past injuries you might need to work around
2. If I use a single kettlebell, how do I execute the

programming?
Find your 10RM or 5RM with your stronger side (usually your dominant hand)
first, and rest 5 minutes. Then find your 10RM or 5RM with strong side. Then use
whichever is less.
For the workouts/training, perform a set with your strong side, then your stronger
side.
Do not rest between sides unless you absolutely need to.
3. What can I do on my “off” days?
REST! RELAX! Enjoy your life!
If you must do something, go for a walk… do joint mobility work… flexibility

work… light and easy stuff that will enhance your recovery, not detract from it.
4. Can I do { INSERT EXERCISE OF CHOICE HERE } along with ‘THE

GIANT’?
Yes, you can… But I wouldn’t.
It might tap into your ability to recover. If you must, use an incredibly low volume
like 2x3, 3x3, or 2x2 twice a week.
If you find you have “too much energy,” work harder during your ‘GIANT’ sets. Kill
distractions. Focus on your technique. Rest less than you think you need to or
have been. All these add up to “working harder” during your training session.
5. What should I eat if I want to lose weight too?
Less.
Seriously, think about it.
6. Can I combine ‘THE GIANT’ with { INSERT SOME OTHER PROGRAM NAME
HERE }?
See #3.
7. What should I plan on doing after ‘THE GIANT’?
Get through at least 4 weeks of ‘THE GIANT’ first. Preferably 8 to 12. Then reach
back out to me at support@chasingstrength.com and I’ll give you some
guidance.
8. Is there an order in which I should do ‘THE GIANT’ programs?
Great question!
Start at 1.0 then move to 1.1, then 1.2 if your endurance is low. If not, you can
start at 2.0. Or you can start at 3.0 and move to 1.0, 1.1, 1.2 then 2.
9. What is a “ladder?” And how do I do it?
Just like a ladder has rungs, each number you see is considered a rung. So 2,4,6
would be a ladder with 3 rungs. You do a set of 2 reps, then rest. Then do a set
of 4 reps, then rest. Finally, do a set of 6 reps, then rest. Then start the ladder
over (or start another ladder, whichever view works better for you). You do as
many ladders as you can until you run out of time.
It looks like this when writing in your training log: 2,4,6,2,4,6,2,4,6,2,...
And no, it doesn’t matter if you’re midway through a ladder when time expires.
10. Can I “recycle” ‘THE GIANT’ programs?
Yes.
You will most likely need to buy a bigger kettlebell/ more kettlebells.
11. What happens if my 10RM is only 7 reps? Or my 5RM is only 2 to

3 reps?
Use the Push Press instead of the Press.
Perform it the following way:
Cycle 1: Push Press with drop into the rack. (Do this for 4 weeks.)
Cycle 2: Push Press with active negative into the rack. (Do this for another 4
weeks.)
Cycle 3: Run ‘THE GIANT’ of your choice using the Press.
12. Can I use the Push Press or the Jerk instead of the Press?
Yes.

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THE GIANT

5 Kettlebell Clean & Press Programs For

It is strongly recommended that you have a complete physical examination if you

The kettlebell Clean & Press is a Transformative Exercise.

Maybe even more so than the kettlebell Swing.

It adds in the elements of the Swing and combines them with:

[+] Increased abdominal loading

[+] Upper body musculature overload

[+] Challenging cardiovascular work when performed with

Furthermore, this “transformation” can be done in 90 minutes a week - 3X 30

1. The Repetition Max (RM)

Let’s briefly take a closer look at each…

The Repetition Max (RM)

Furthermore, RMs allow us to use percentages of fixed loads - like kettlebells -

Finally, RMs allow you to measure progress quickly - week-to-week - as well,

In traditional American strength programming, volume and intensity are coupled -

What drives the Variable Loading in ‘THE GIANT’ is -

Autoregulation is when the output during a training session is governed by the

Specifically in ‘THE GIANT’, the trainee uses a predetermined number of reps

• Program duration: 4 weeks

Day 1: Clean + Press

Day 2: Clean + Press

Day 3: Clean + Press

• Program duration: 4 weeks

Day 1: Clean + Press

Day 2: Clean + Press

Day 3: Clean + Press

• Program duration: 4 weeks

Day 1: Clean + Press

Day 2: Clean + Press

Day 3: Clean + Press

• Program duration: 4 weeks

Day 1: Clean + Press

Day 2: Clean + Press

Day 3: Clean + Press

• Program duration: 4 weeks

Day 1: Clean + Press

Day 2: Clean + Press

Day 3: Clean + Press

Or will you be distracted by Shiny Object Syndrome?

I wish you much success.

1. Is there a difference between using one kettlebell or two for

A single kettlebell allows you to find strength discrepancies and imbalances

Neither is “right” or “wrong.”

Your choice to use a single kettlebell or a pair is based upon:

2. The availability of kettlebell sizes and pairs

3. Any past injuries you might need to work around

2. If I use a single kettlebell, how do I execute the

Do not rest between sides unless you absolutely need to.

3. What can I do on my “off” days?

REST! RELAX! Enjoy your life!

If you must do something, go for a walk… do joint mobility work… flexibility

4. Can I do { INSERT EXERCISE OF CHOICE HERE } along with ‘THE

Yes, you can… But I wouldn’t.

5. What should I eat if I want to lose weight too?

Seriously, think about it.

7. What should I plan on doing after ‘THE GIANT’?

8. Is there an order in which I should do ‘THE GIANT’ programs?

9. What is a “ladder?” And how do I do it?