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A Norseman's Journey

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- The Plan - Week 7

Warm-up
- Cross Crawls, Shoulder Dislocates, Hinge Practice, Stick Windmill

Workout - Medium Day
- Kettlebell Press 16 x (3,5,7) x 2, (5) x 1 (10 min)
- Swings+Squats 24 x (10+2) x 8 (10 min)
- Kettlebell Press 16 x (3,5,7) x 2 (10 min)

Cool down
- Hanging Pull-ups x 30 sec Hang - 1 Pull-up - 30 sec Hang - 1 Pull-up - 3 sec Hang
 
- The Plan - Week 7

Warm-up
- Cross Crawls, Shoulder Dislocates, Hinge Practice, Stick Windmill

Workout - HeavyDay
- Kettlebell Press 16 x (5,7,8) x 1, (5) x 1 (6 min)
- Swings+Squats 24 x (10+2) x 6 (6 min)
- Kettlebell Press 16 x (5,7,8) x 1 (6 min)

Cool down
- Bar Hang
 
- Park Bench - Week 1

Warm-up
- Cross Crawls, Shoulder Dislocates, Hinge Practice

DMPM
- 2H Swings 24 x 15-15-15-15-15
- Goblet Squats 24 x 5-4-3-2-1
- Clean and Press 24 x 1-1-1-1-1
- Pull-ups x 5-4-3-2-1

- Racked Walks 24 x 5 min

Cool down
- OS Resets
 
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- Park Bench - Week 1

Warm-up
- Cross Crawls, Shoulder Dislocates, Hinge Practice

DMPM
- 2H Swings 24 x 15-15-15-15-15
- Goblet Squats 24 x 5-4-3-2-1
- Clean and Press 24 x 1-1-2-1-1
- Pull-ups x 5-4-3-2-1

- Waiter Walks 16 x 5 min

Cool down
- OS Resets
 
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- Park Bench - Week 1

Warm-up
- Cross Crawls, Shoulder Dislocates, Hinge Practice

DMPM
- 2H Swings 32 x 10-10-10-10-10
- Goblet Squats 24 x 5-4-3-2-1
- Clean and Press 24 x 1-1-2-2-1
- Kettlebell Row 24 x 5-4-3-2-1

- Suitcase Carries 32 x 5 min

Cool down
- Downward Dog, Brettzel, Leopard Stretch
 
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Tim Randolph said:
Do you have a final report on how "The Plan" went? Would you recommend it?
Click to expand...

Perhaps I should write a final report om the program but I feel that 7 weeks is to short to do the program justice.

what I did like was the relativley short sessions. I also liked the pressning focus; 1 block of pressing, 1 block of swing/squat and 1 block of pressning. The progression; ”when x weight feels light, go up ro the next ladder progression” really worked great and is something I will use in ny training again. My pressning Numbers went up! I actually loved the heavy-light-medium sessions! It left me fresh and I was always strong and motivated!

what I didnt like was the swing+squat combo. Just felt awkward. One other thing was the timed blocks - it made me rush through it sometimes leading to sloppy reps. But thats entierly my fault. The lack of programmed pull-work was bad. I really like superset pressing with pullups but that does not work well with timed blocks.

I only own a 16, 24 and 32. I could press the16 for days and the weekly pressing Numbers was crazy yet I can only press the 24 for 2 reps on the right and once on my left. The program works better with intermediate bells, imho.

all in all. The program worked well! The Progression system was new for me but felt great as it did not force me to lift a certain volume/weight etc. Perhaps you dont ”need” pulling work but for me that was a deal breaker and why I shifted to DMPM (along with some other things). Its not impossible that I restart the program again soon!
 
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- Park Bench - Week 2

Warm-up
- Cross Crawls, Shoulder Dislocates, Hinge Practice

DMPM
- 2H Swings 32 x 10-10-10-10-10
- Goblet Squats 32 x 5-4-3-2-1
- Clean and Press 24 x 1-2-2-2-1
- Pull-ups x 5-4-3-2-1

- Farmer Walks 32+24 x 5 min

Cool down
- Downward and Upward Dog, Worlds Greatest Stretch, 90/90 Stretch
 
- Park Bench - Week 2

Warm-up
- Cross Crawls, Shoulder Dislocates, Hinge Practice

Strength Aerobics
- Clean-Press-Squat 24 x 30 min EMOM

Cool down
- Banded Rows 5 x 10
 
- Park Bench - Week 2

Warm-up
- Cross Crawls, Shoulder Dislocates, Hinge Practice

30 min EMOM
- Min 1: 2H Swings x 10 @ 32
- Min 2: Goblet Squats x 5 @ 24
- Min 3: Push-ups x 5

Cool down
- Bar Hangs, Hip Flexor Stretch
 
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- Park Bench - Week 3

Warm-up
- Cross Crawls, Shoulder Dislocates, Hinge Practice

DMPM
- 2H Swings 32 x 10-10-10-10-10
- Goblet Squats 32 x 5-4-3-2-1
- Clean and Press 24 x 1-2-2-2-2
- Pull-ups x 5-4-3-2-1

- Loaded Carries 32 x 5 min

Cool down
- OS Resets
 
- Park Bench - Week 3

Warm-up
- Cross Crawls, Shoulder Dislocates, Hinge Practice

DMPM
- 2H Swings 24 x 15-15-15-15-15
- Racked Lunges 24 x 5-4-3-2-1
- Push-ups x 5-5-5-5-5
- Horizontal Row x 5-4-3-2-1

- March In Place 24 x 5 min

Cool down
- Easy Walk
 
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- Park Bench - Week 3

Warm-up
- Cross Crawls, Shoulder Dislocates, Hinge Practice

DMPM
- 2H Swings 32 x 10-10-10-10-10
- Goblet Squats 32 x 5-4-3-2-1
- Clean and Press 24 x 2-2-2-2-2
- Pull-ups x 5-4-3-2-1

Cool down
- 90/90 stretch, QL Straddle
 
- Park Bench - Week 3

Warm-up
- Cross Crawls, Shoulder Dislocates, Hinge Practice

DMPM
- 2H Swings 32 x 10-10-10-10-10
- Goblet Squats 32 x 5-4-3-2-1
- Clean and Press 24 x 2-2-2-2-2
- Pull-ups x 5-4-3-2-1

- Waiter Walks 16 x 5 min

Cool down
- Worlds Greatest Stretch, Leopard Stretch
 
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- Park Bench - Week 4

Warm-up
- Goblet squats, Hip bridge, Halos x 3x5

Simple & Sinister
- 1H Swings 24 x 5 x 10/10
- Get-ups 24 x 5 x 1

Cool down
-90/90 stretch, QL Straddle
 
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- Park Bench - Week 4

Warm-up
- Cross Crawls, Shoulder Dislocates, Hinge Practice

DMPM
- 2H Swings 32 x 12-12-12-12-12
- Goblet Squats 32 x 5-4-3-2-1
- Clean and Press 24 x 2-2-2-2-2
- TRX Rows x 5-5-5-5-5

- Ab-Wheel Rollout 2 x 5

Cool down
- Leopard Stretch, QL Straddle
 
- Park Bench - Week 6

Warm-up
- Cross Crawls, Shoulder Dislocates, Hinge Practice

Strength Circuit
- Push-ups x 2-3-5 x 4
- Pull-ups x 1-2-3 x 4
- Goblet Squat 24 x 2-3-5 x 4

- 2H Swings 32 x 5 EMOM (10 min)

Cool down
- Bar Hangs
 
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