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Kettlebell Alactic + Aerobic continued...

got a crazy A+A C&J workweek in. All done with 2 x32kg. 211 sets of three every minute on the minute.

Monday: 3r x 40 - 142avg hr/156max
Tuesday: 3r x 33 - 136avg/154max
Wednesday: 3r x45 - 142/161
Thursday: 3r x33 - 136/152
Friday: 3r x60 - 136/151

Surprisingly the 'best' overall performance of the week this Friday.
 
got a crazy A+A C&J workweek in. All done with 2 x32kg. 211 sets of three every minute on the minute.

Monday: 3r x 40 - 142avg hr/156max
Tuesday: 3r x 33 - 136avg/154max
Wednesday: 3r x45 - 142/161
Thursday: 3r x33 - 136/152
Friday: 3r x60 - 136/151

Surprisingly the 'best' overall performance of the week this Friday.
Awesome as usual -- How did you determine the number of sets each day?
 
To answer the perennial question about how to determine the number of sets/day, one way to go about it can be found in my case where I do A&A swings 2x/week for 20-40 minutes at a time I do the following:

Monday: I roll a die and that dictates how many minutes I train for (usually I do 5x EMOM at 28KG (if less than 25 minutes) or at 24KG if longer than 30 minutes).
  • Note: If short on time Monday morning I just do 20 minutes and bugger off.
  • '1' - 20 minutes EMOM (1H Swings, 28 KG)
  • '2' - 25 minutes EMOM (2H Swings, 28 KG)
  • '3' - 30 minutes EMOM (1H Swings, 28 KG)
  • '4' - 30 minutes EMOM (1H Swings, 24 KG)
  • '5' - 35 minutes EMOM (2H Swings, 24 KG)
  • '6' - 40 minutes EMOM (1H Swings, 24 KG)
Friday: 20 minutes of training.
 
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Usually when I plan out my A+A plans I set a total number of repeats (NR) similarly to how you would number of lifts (NL) in a plan strong template

Then use the magic numbers found on the Fabio article from the site to divide up the the weekly volume

 
Awesome as usual -- How did you determine the number of sets each day?
for this last week, there was no planing at all - I did not know on Monday that I would do C&J every day til Friday. After Wed session I just had the idea of "look how it goes by adding another day", the same after Thursday training. Just a little experiment.

For the session itself, it goes like this: after work I have strong cup of black tea with two teaspoon of sugar affed. Then I put on my hr belt, lifting shoes, lifting belt, sweatbands and working gloves. I stretch a minute, then I start the hr monitor and begin to lift.

I find it takes around 15 minutes to be really into it: reps smooth out, muscles are warm and loose.

For session length I developed a good baseline of 2 x32kg x30 otm. At times it can be hard but manageable according to temperatute, state of rest of muscles or whole system...at times it is relatively easy.

Usually I shoot for 30 minutes. When feeling good, I add just another 5 or so sets, and evaluate after that if I keep going or not.

'Stop signs' can be like: hitting a nice arbitraty number of sets, power or energy levels go down, hr does recover insignificant between sets, breathing recovers not well...

In this 5 day experiment I got 2 low , 2 medium, and one high volume day.
 
@Harald Motz, what would you consider insignificant for heartrate recovery?

On another note my chassis integrity (built around the goblet squat, Turkish getup, and hand release push-up) and sprinting sessions are proving decent as work.

Today's session was:
  1. Goblet Squat @ 28KG (3x5) superset with Hand release pushups (3x10)
  2. Turkish Getups singles for 20 minutes: 14x singles
    1. Average HR: 124 BPM
    2. Maximum HR: 152 BPM
    3. I've been taking my heart rate following the two exercises above.
  3. 57.2 meter sprints x 5:
    1. Average HR: 128 BPM
    2. Maximum HR: 158 BPM
    3. I had 2-3 more in me, perhaps, but I elected to end on a high note.
 
Today's session was clearly a 'necessity is mother of invention' moment. I wound up having to power clean the bar to my shoulders to do my front squats for my barbell work, nine power cleans, thus jacking my max heart rate up to 174 BPM.
  • 40 Minutes x EMOM Swings (x5): 200x reps at 24KG
    • AVG HR: 140 BPM
    • MAX HR: 163 BPM
  • Bench, 145 lbs: 3x (2,3,5) and 9x10 Leg Tucks
  • Front Squat, 145 lbs: 3x (2,3,5) and 9x1 Pullups
    • AVG HR: 141 BPM
    • MAX HR: 174 BPM
      • Note: Power cleaned the bar from the ground, due to crowded squat racks.
 
@Harald Motz, what would you consider insignificant for heartrate recovery
HR picturing:
Screenshot_20230109_201531_Polar Flow.jpg
Hr getting 'insignificant' towards the end.

Screenshot_20230214_181703_Polar Flow.jpg
same reps with same weight same on the minute, same amount of walking between sets. Pretty significant hr recovery throughout.

Screenshot_20221206-172844_Polar Flow.jpg
allthough each set timed on 2nd minute, weight and performed doubles were in allowed for great constant recoveries.
 
I started the c&j protocol from KBSF last week... 2 days a week of that, 2 days a week rucking or MAF rowing

I've been mixing single arm & double arm... Single arm is 24kg every :30 and every 5th minute I do a set of double 28s... I'm doing 2 reps at a time on both single & double C&J's... My goal over the next 6 weeks is 30min double 28s x2 OTM the entire 30min
 
Good afternoon friends

After much reading about A+A from various sources, I'm thinking of starting my journey through the system. Correct me if I'm wrong...please (y)

Day 1 Snatch (5repeats OTM)
Day 2 C&PP + Pull Ups (1-5repeats OTM)
Day 3 Swings and Push Ups (10repets and 2minutes OTM)

Despite being mentioned above OTM, I will start untimed until the body is used to it and with time introduce OTM
I also plan to vary the time and weight used.
As @Harald Motz says it is a philosophy for the long term and not a program for x time.
Is it feasible to start like this?
I think i miss leg training with this, how can i introduce it?

Thank You :)
 
Good afternoon friends

After much reading about A+A from various sources, I'm thinking of starting my journey through the system. Correct me if I'm wrong...please (y)

Day 1 Snatch (5repeats OTM)
Day 2 C&PP + Pull Ups (1-5repeats OTM)
Day 3 Swings and Push Ups (10repets and 2minutes OTM)

Despite being mentioned above OTM, I will start untimed until the body is used to it and with time introduce OTM
I also plan to vary the time and weight used.
As @Harald Motz says it is a philosophy for the long term and not a program for x time.
Is it feasible to start like this?
I think i miss leg training with this, how can i introduce it?

Thank You :)
Barbell squats (if you have a barbell/squat rack) or KB front squats/goblet squats or leg training. Add to tastes.
 
Is it feasible to start like this?
Yes
I think i miss leg training with this, how can i introduce it?
Depending on equipment or loading - (edit: if this is for slower lifts like squats)I would consider starting with Singles, well loaded. and allowing for relatively complete recovery between attempts. for Such high repetition potential - I would not load it any more than 70% 1RM. and I would cap the repetitions at 50 to start. (edit: if this is for faster lifts like swing or snatch, then consider 100 reps per session cap(and my legs have developed very well from 24kg snatch.))
Correct me if I'm wrong...please (y)
I don't think you're wrong, but ...

depending on loading, I have experienced good results with 60s 90s, and even 120s or 180s intervals. For example ...
10x10 snatch at 24kg, every three minutes has delivered results for me.​
and, 5 swings and 5 pushups alternating every minute (2 minutes between each exercise) have delivered results.​
also, a single rep of clean-and-jerk at 32kg every minute has also delivered results.​
and sometimes when I was snatching earlier in the development of my snatching ability, 5 reps at 24kg every 90 seconds did the job perfectly. but now I tend to accomplish that with ease and use 60 seconds.​

so, what I mean to suggest is to find the interval that allows you to feel as though you can go on forever, and then punch the clock with 100 power reps.

and if it's a slower lift for strength, consider using 50 reps as a target, and adjust upwards or downwards as recovery dictates.

feel free to entertain other intervals of rest, according to your loading.
what I found was that if I just round up my rest interval, just beyond my recovery needs, in my last sets, then I've really got a repeat training session that makes sense.
I'm sure, with a little thoughtfulness, you'll find the balance points that work for your intra-session and inter-session recovery.
 
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I would call it liberal. 2-4 meals a day, good hydration, via water, coffee, tea, kombucha Dairy, meat, vegies, carbs (fuels work - even 'bad' sugar haha).

It's funny... 99.9% of people "can't outrun a bad diet" but when you do insane workload, you just need any fuel you can get. I cannot recall where I read, but tour de france guys eat ridiculous amounts carbs just to stay balanced (out of ketosis)
 
It's funny... 99.9% of people "can't outrun a bad diet" but when you do insane workload, you just need any fuel you can get. I cannot recall where I read, but tour de france guys eat ridiculous amounts carbs just to stay balanced (out of ketosis)
considering that they burn between 5000 and 9000 kcals per day of race...imagine how much densed and packed meals they eat!
 
It's funny... 99.9% of people "can't outrun a bad diet" but when you do insane workload, you just need any fuel you can get. I cannot recall where I read, but tour de france guys eat ridiculous amounts carbs just to stay balanced (out of ketosis)
considering that they burn between 5000 and 9000 kcals per day of race...imagine how much densed and packed meals they eat!
I am far from a cyclist...but in summer season I like to ride my gravel bike sometimes up to 2 -4 hours. What happens there is enough of getting a glimpse of what an be out run, out cycled. And no, fat people can't cycle forever, cause it is 'efficient'.
Sure, for general population which is pretty sedentary (even if you train regularly) it is a good call to have an eye on 'junk food'. But there was - and still are preople out there, who work there a... of physically: they seem to be lean and mean and often these kind of people don't fret about macros ad micros. In it's most simple and basic way, food has to make you full. If you can not afford 'high quality food' or just don't have access to it you simply eat, whats on the table or in your hands.
 
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