I followed the Max-OT protocols in college and enjoyed it. I benched I think 260 x 4 at one point, bodyweight go up to ~185 and I was a little leaner than the last time I approached 180. Of course @ 5'6' or so it would have been awfully hard for me to get to that weight with a bodyfat below 12%. Not sure what it was then.
Follow the Max-OT protocols for cardio and I think you'll be pleased.
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim