musicsherlock
Level 6 Valued Member
Swim 2-3 days/week
KBSF single LCCJ 2 days a week
Maybe a short AXE swing session over the weekend
KBSF single LCCJ 2 days a week
Maybe a short AXE swing session over the weekend
I love that template!5/3/1 Krypteia (Phase 1. Every once and awhile I’ll do phases 2 & 3).
The general template is 5 PROs and FSL (so you get ~10 sets with warmup. the more warmup you have; the more accessory work you have to finish). Between each set of the main movement do 1 of 2 accessories. The accessory should be the opposite of the main movement (i.e. upper body main movement - lower body accessories).
The accessories can be barbell, dumbbell, kettlebell, whatever. This is where I get my variety and just keep plugging away at the big 4 - squat, bench, deadlift, and overhead press.
My last bench day…
The book has its objectives. Mine is to get through the whole session without stopping. Move straight from bench to sissy squat back to bench without a break. It’s tricky in the warmups and main work because you gotta change the weight on the bar. Personally I’ve got enough plates that I can generally do it by adding. I rarely have to take off and add.
- Bench
- Sissy Squat
- Bench
- GHR
- Bench
- Sissy Squat
- Bench
- GHR
- Bench
- Sissy Squat
- Bench
- GHR
- Bench
- Sissy Squat
- Bench
- GHR
- Bench
- Sissy Squat
- Bench
- GHR
The bench and overhead press day, I can usually go continuously. Squat and deadlift I’m still working on.
I also use an 80% training max. I used to use 85%, but as I’ve gotten older 80% suits me better.
Edit to Add: Forgot to mention - on the days I’m not doing the above, LSS on a C2 BikeErg or RowErg. I go for time not distance nowadays. I let my heart rate dictate distance.
Very interesting approach. Actually running 3 days and swinging 3 daysTwo rucks, two days of AXE or Q&D. Even Easier strength (pushups, pistols, chins) as a warm-up for all of it.
I do the straight two sets of five. ES is the lowest priority thing I am doing right now, so I keep it easy enough to feel like a good warm-up, and only increase resistance when it gets stupid easy. I try to get five sessions in per week, usually, but not always, as a warm-up for the other two activities. It takes maybe 12 minutes, with most of that doing F&L between sets, and can be done while cooking dinner, so why miss?Very interesting approach. Actually running 3 days and swinging 3 days
This pull-push-squat warmups would be a very good rounding up.
How manu days a week, for how long, which Volume? What if you miss.
As i Run and swing am, plan es to pull-push-squat-flex hip late in the evening.
Couñdnyou tell me more?
So, the idea is to make it so so easy, that you can fit it Anywhere. Thanks for the imput, i will include it definetely. Probably between sun salutations and the workout, or late evening.I do the straight two sets of five. ES is the lowest priority thing I am doing right now, so I keep it easy enough to feel like a good warm-up, and only increase resistance when it gets stupid easy. I try to get five sessions in per week, usually, but not always, as a warm-up for the other two activities. It takes maybe 12 minutes, with most of that doing F&L between sets, and can be done while cooking dinner, so why miss?
Just out of curiosity which A+A speed metal template did you use with Reloaded?Most recently did 6 weeks of A+A Speed Metal Snatches along with 5 weeks of reload. Then followed it up with 6 weeks of Q&D 044 along with another 5 weeks of Reload. Will be going into a Density snatch protocol soon along with ROP pressing/pull ups, walking a few days per week, a couple PTTP deadlifting sessions per weeks and some Double LCCJ sessions. I plan to do ladders with LCCJ. (5,4,3,2,1)* 2-6 ladders.
Its the beginner programs that included 1/2 snatches and reverse half snatches then eventually adding full snatches. I believe it was the first 2. Last year I also did the timeless 10's snatching too and that was a good program as well.Just out of curiosity which A+A speed metal template did you use with Reloaded?
Awesome, I was thinking about running beginner #3 then progress that into 524A... Both are 3x a week so was going to squeeze in some PlanStrong zercher sqtIts the beginner programs that included 1/2 snatches and reverse half snatches then eventually adding full snatches. I believe it was the first 2. Last year I also did the timeless 10's snatching too and that was a good program as well.
That will be awesome!Awesome, I was thinking about running beginner #3 then progress that into 524A... Both are 3x a week so was going to squeeze in some PlanStrong zercher sqt