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Kettlebell Kettlebell ICT

Week 4 is history! Phase 1 is over!

I compressed the rest periods again this week. I got sets of 6 for all 3 sessions. A 1:40 rest period allowed me to get 6 sets without rushing my rest periods.

I am running Option 2 with the advanced movements. I am using 20k bells for the ballistics (hinges & pushes). I am using 2x28k bells for the strength pushes and squats. I am using 24k bells for the rows.

Bring on Week 5!
 
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Essexman said:
As I approach week 4 I see the program calls for an extra 15 seconds conditioning, which to me seems a big jump. This got me thinking, is the 15 seconds jump by design @Geoff Neupert , as a shock to the system. Or could it be made to be a gradual increase of 5 seconds per week instead? Just a thought that came into my head, I have no experience in the art of programming!
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By design.
 
ICT Option 2 Advanced
Week 6 Day 2
COS Shoulder Activation
A1. 20kg 26 reps all
A2. 24kgx2
B1. 15kg 20 reps all
B2. 26kgx2
5 series each

Great session... Personally I love B2 on A days....

Screenshot_20240126-130916.png
 
blad51 said:
Week 4 is history! Phase 1 is over!

I compressed the rest periods again this week. I got sets of 6 for all 3 sessions. A 1:40 rest period allowed me to get 6 sets without rushing my rest periods.

I am running Option 2 with the advanced movements. I am using 20k bells for the ballistics (hinges & pushes). I am using 2x28k bells for the strength pushes and squats. I am using 24k bells for the rows.

Bring on Week 5!
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Tried this today, compressed my rest and managed and extra set in both sessions, only just in the squats. I guess that’s down to me taking a bit more time to set up and squat. Excellent idea, thank you.
 
For those that are 6+ weeks into the program, have you started to see any measurable results? If yes, what?

The reason I'm asking is because just the last two days this week I've felt suddenly "tighter" around the waist line and I haven't change my nutrition. I'm just "semi" cautious of what I eat and try to hit 1,5 gr protein per bw kg. Of course it's more than welcome but a bit curious to hear about you other :)
 
Day67plus said:
For those that are 6+ weeks into the program, have you started to see any measurable results? If yes, what?

The reason I'm asking is because just the last two days this week I've felt suddenly "tighter" around the waist line and I haven't change my nutrition. I'm just "semi" cautious of what I eat and try to hit 1,5 gr protein per bw kg. Of course it's more than welcome but a bit curious to hear about you other :)
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Middle of wk 8. No waist change, and a minor weight drop (300 grams).
But, +2.5 cm on chest circumference and also +2cm on thigh.
Shoulders are visibly more defined and thicker.
 
TedM said:
Middle of wk 8. No waist change, and a minor weight drop (300 grams).
But, +2.5 cm on chest circumference and also +2cm on thigh.
Shoulders are visibly more defined and thicker.
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Nice, those are some good numbers! So soon it's time for the final phase for you
 
Day67plus said:
So soon it's time for the final phase for you
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Yes, and I am really nervous about 60 sec.
I figure I'll do what I can and if I can't pull it off fully the first week, then I will the second
 
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Day67plus said:
For those that are 6+ weeks into the program, have you started to see any measurable results? If yes, what?
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I finished week 6 last week, and so far my weight has stayed within +/- 1 pound (1/2 kg) of my starting weight, with no measurable change in body fat. This is despite dropping a few hundred kcals from my diet. :(

(This can partly be explained by the fact that, with the winter weather we have had here in Wisconsin over the last month, my average daily walking volume has dropped from about 11k steps/day down to 8k steps/day, so that probably balances out the drop in calories from my diet.).

I haven't done any other body measurements yet, but certainly no real noticeable changes. In general, I find it really difficult to shift my body weight up or down, and have stayed in a fairly narrow range for many years, despite shifting food intake up and down by us much as 600 or so kcals.

We'll see if 6 more week of this finally moves the needle...
 
First week 5 session this evening.
Quite a shock to the system.
I couldn't (/didn't) squat immediately after third set of Snatches; just too gassed.
Five weeks of Snatching is more than I've ever done before due to previously developing bursitis. So I'm glad my mobility has improved sufficiently to do this Beta test.
I was wary to do the Maximorum Beta last year but thought three times a fortnight was a sensible starting place.
 
I started Week 5 as well and totally agree - conditioning difficulty is way bigger than I expected.
Did 4 rounds of swings+MP and only 3 rounds of swings+OAKB squat (r+l) - I had plenty of time left for the 2nd segment but felt that another rounds of swings I could lose the form which I avoid due to lower back issues history. For the strength component the difficulty increased just a little bit.

I wonder if I get 5 rounds in a segment by the end of the phase 2 - seems to be very challenging. I am curious how it will go with jerks but they should be easier - I can decrease the tempo which is not an option with swings.
 
Sadly I had to skip day 3 last week and carry on into week 7... I'm crushed with work and my 5 year old, Day 1 coming tomorrow, experimenting with heavier strength weights. I was doing A&A, AXE and se squats, followed by other strength work coming into this program so I was hoping to maintain and that has happened. I'm down a few lbs and 5% less body fat. Started at 24, down to 19%. Aiming for 14 by the end. I did a full set of measurements to begin and will be posting those and the finals when it's over...
 
Aziatik said:
Sadly I had to skip day 3 last week and carry on into week 7... I'm crushed with work and my 5 year old, Day 1 coming tomorrow, experimenting with heavier strength weights. I was doing A&A, AXE and se squats, followed by other strength work coming into this program so I was hoping to maintain and that has happened. I'm down a few lbs and 5% less body fat. Started at 24, down to 19%. Aiming for 14 by the end. I did a full set of measurements to begin and will be posting those and the finals when it's over...
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That's some great progress with dropping 5% body fat. Have you changed the nutrition as well?
 
Suchoklates said:
I started Week 5 as well and totally agree - conditioning difficulty is way bigger than I expected.
Did 4 rounds of swings+MP and only 3 rounds of swings+OAKB squat (r+l) - I had plenty of time left for the 2nd segment but felt that another rounds of swings I could lose the form which I avoid due to lower back issues history. For the strength component the difficulty increased just a little bit.

I wonder if I get 5 rounds in a segment by the end of the phase 2 - seems to be very challenging. I am curious how it will go with jerks but they should be easier - I can decrease the tempo which is not an option with swings.
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My training app informs me that I have never done a set of 27 swings before :)
Snatches were much easier to slow cadence down but I'd say were harder to maintain form on.
Would 2H swings be a safer bet for you if you're worried about your back?
 
Pete L said:
My training app informs me that I have never done a set of 27 swings before :)
Snatches were much easier to slow cadence down but I'd say were harder to maintain form on.
Would 2H swings be a safer bet for you if you're worried about your back?
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I do 2H swings but still with accumulated fatigue and compromised technique it could hurt my back - so for me it's better safe than sorry.
 
LarryB said:
Week 5 was tough conditioning wise but i felt much better in week 6 b
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Having said that, today was tough. I got 5 rounds each without cheating (buzzer beater). But on A days I do 1hs and snatches so the grip fatigue is real. Feeling extremely grateful that i was conservative in my weight selection. Even the front squats with 24’s is tough at the end of an A day session.
I think biggest visual change i see is in my legs. The amount of squat and hinge movements in both grind and conditioning is awesome.
I think im going to run a quick (we’ll see) SnS cycle with my 40k and a alternate progression i got from a workshop.
Follow it up with @Catherine Buck Le snatch test prep plan i have stored away. Then i wanna be ready to pass my own snatch test around the time everyone goes to the dome. I’ve gotten close the last two years but never quite got there. Never followed a proper prep either though. Just went for a WTHE after finishing up other programs. Anyways thats my post session adrenaline fueled rant.
 
ICT Option 2 Advanced
Week 7 Day 1 A
A1 20kg 27 reps all
A2 26kgx2 up 4kg total
B1 15kg 21 reps all
B2 28kgx2 up 4kg also
5 series A
3 Series B cut short on time

No HR Monitor today, the increase in A1 was felt, last rep of the last 2 series was a light PP, probably will go back to 24x2. B2 was a dif story, the increase felt right. Cut short tho... I'm working 7 days a week right now and today features 7 hours of bodywork. Deep Tissue, trigger point and myofascial release among other techniques.
 
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