I have never heard from that. Maybe you mean 033?Could someone shed some light on the protocol 133?
That will work.Let's refresh the thread. Maybe some of of you know a good Push-up&Pull-up protocol that falls into the category of a AGT?
I'm thinking about something like 5 Pull-ups and 10 Power Push-ups every 90 seconds each set.
Ran it this am.Let's refresh the thread. Maybe some of of you know a good Push-up&Pull-up protocol that falls into the category of a AGT?
I'm thinking about something like 5 Pull-ups and 10 Power Push-ups every 90 seconds each set.
10 rounds isn't hard or overhelming. Actually I can focus on correct form in Pull-ups and generate more power in Push-ups. @Don Fairbanks how often do you think I could run this protocol within a week?Ran it this am.
10 rounds.
I like it.
I like the 10 rounds. Have used for other Q&D type splits.10 rounds isn't hard or overhelming. Actually I can focus on correct form in Pull-ups and generate more power in Push-ups. @Don Fairbanks how often do you think I could run this protocol within a week?
The former.So is that:
00:00 - 5 pullups
01:30 - 10 pushups
03::00 - 5 pullups
Or are you doing both one after the other at every 90s interval?
Protocol Jocko Jr. One or two times a week. Could do pre run or ruck, which would leave one day of rest/active rest.
What is that?Protocol Jocko Jr. One
The name I gave your 5 pulls 10 push on the :90 x 10 protocol.What is that?
Thx, I like it.The name I gave your 5 pulls 10 push on the :90 x 10 protocol.
A new twist to your Jocko Jr. Protocol : Use the following as your active recovery btwn. sets.Thx, I like it.
Jocko Jr., It will depend on the result you are looking for. Strength, power, GPP ? Based on Q&D, you could wave the volume with 40-100 reps per exercise, weighted, if you can maintain velocity. Otherwise, for GPP your new protocol is fine, including the pyramid idea. Strength, you could load the push ups beyond 9kg and drop reps to 5. Frequency, depends.@Don Fairbanks I was thinking about the protocol and figured out something with weight, like the following:
0:00 5x Pull-ups with 7kg
1:30 10x Push-ups with 9kg
3:00 Pull-ups
4:30 Push-ups
etc. for 10 rounds in total.
The whole protocol takes less than 15 mikes and I'm wondering in which way it would be better to progress: weight or reps?
Second question is how often can I do it? I'm thinking maybe two times and one session with ladders only bodyweight.