Marc
Level 6 Valued Member
Hey guys,
lastly I've been really "craving" double kettlebell front squats (DFSQ), one of my absolute favourite exercises.
So I thought about adding them to my RoP routine 2x/week on variety day.
However, I kind made it into a lower body day by adding double swings (DSW) or snatches. Time is determined by dice roll.
Like this:
Mo: off
Tue: Medium
1a. RoP C&P (28kg)
1b. Pullup (+24kg)
We:
1. DFSQ (working up to 5x5@2x32 using the triple progression system)
2. DSW: 70-80% of sets of 10@2x32
Thu: RoP Light + Snatches (light; 28kg; sets of 10)
Fr: off
Sat: RoP heavy
Su:
1. DFSQ (same as wed)
2. DSW (100%)
Mobility is added as needed and desired. Recent favourites: KB armbar, egyptian, 90/90, QL, hip flexor
What do you think?
Any suggetions are highly appreciated!
lastly I've been really "craving" double kettlebell front squats (DFSQ), one of my absolute favourite exercises.
So I thought about adding them to my RoP routine 2x/week on variety day.
However, I kind made it into a lower body day by adding double swings (DSW) or snatches. Time is determined by dice roll.
Like this:
Mo: off
Tue: Medium
1a. RoP C&P (28kg)
1b. Pullup (+24kg)
We:
1. DFSQ (working up to 5x5@2x32 using the triple progression system)
2. DSW: 70-80% of sets of 10@2x32
Thu: RoP Light + Snatches (light; 28kg; sets of 10)
Fr: off
Sat: RoP heavy
Su:
1. DFSQ (same as wed)
2. DSW (100%)
Mobility is added as needed and desired. Recent favourites: KB armbar, egyptian, 90/90, QL, hip flexor
What do you think?
Any suggetions are highly appreciated!