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A Norseman's Journey

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- The Plan - Week 4

Warm-up
- Defranco´s Agile 8

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

Cool down
- Bar Hang
 
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- The Plan - Week 4

Warm-up
- Cross Crawls, Push-ups

Workout - Medium Day
- Kettlebell Press 16 x (3,5,7) x 1 , (3,5) x 1 (8 min)
- Swings+Squats 24 x (5+1) x 4, (10+2) x 4 (10 min)
- Kettlebell Press 16 x (3,5,7) x 1, (3,5) x 1 (8 min)
- Pull-ups x 5, 5

Cool down
- Bar Hang
 
- The Plan - Week 5

Warm-up
- Halos, Hip Bridges, Hinge Practice

Workout - Heavy Day
- Kettlebell Press 16 x (3,5,7) x 1 , (3,5)x 1 (6 min)
- Swings+Squats 24 x (5+1) x 4, (10+2) x 4 (8 min)
- Kettlebell Press 16 x (3,5,7) x 1, (3,5) x 1 (6 min)
- Pull-ups x 5,5

Cool down
- 90/90, QL Straddle, Hip Flexor Stretch
 
- The Plan - Week 5

Warm-up
-

Workout - Light Day
- Kettlebell Press 16 x (3,5,5) x 1 (6 min)
- Swings+Squats 24 x (5+1) x 2, (10+2) x 2(8 min)
- Kettlebell Press 16 x (3,5,5) x 1 (6 min)
- Pull-ups x 5,5

Cool down
-
 
- The Plan - Week 5

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

Workout - Medium Day
- Kettlebell Press 16 x (3,5,5) x 1, (3) x 1 (6 min)
- Swings+Squats 24 x (5+1) x 3, (10+2) x 3 (8 min)
- Kettlebell Press 16 x (3,5,5) x 1, (3) x 1 (6 min)

Cool down
- Get-ups x 16, 24, 32
 
Tim Randolph said:
How is the "The Plan" going for you? Any indication so far on what the program is doing for you? Any WTH effects?
Click to expand...

So far I have noticed the following, highly individual;

1) During the 5 weeks my left press has seen a lot of improvements. Its weaker than my right, but I see a positive change!
2) The lower volume of swings has so far worked well with my fragile lower back. Contemplating moving to 10+2 only.
3) My press endurance has gone up! Might be that Im getting stronger or just doing a ton of reps a week.
4) This week I added pull-ups GtG. My first attempt ever at GtG. Total of 10 reps a day. (not part of the original program)
5) Really like the Heavy-Medium-Light structure. Never tried that kind of training either.
6) Tried my first 32 get-up today in a long time. Felt amazingly strong and stabile. Perhaps due to the presses.

In a way Im longing until I can start pressing with the 24, but at the same time I really like the increasing rep ladders. Im at 3-5-7 right now. When that feels easy I'll switch to 5-7-8 and finally 5-7-8-10 before its time for the 24 at 1-2-3.
 
Tim Randolph said:
Thanks for the report! I tried a similar approach with gtg pull-ups with S&S and quickly realized it was too much. Let us know how this works out.
Click to expand...

Thanks for sharing your experience! How many times per week did you do S&S? What bell size and how many weekly GTG reps?
 
Stefan Olsson said:
How many times per week did you do S&S? What bell size and how many weekly GTG reps?
Click to expand...
This was a bit more than a month ago, so I was mostly working with the 32 at the time. I only added the pull-ups for about a week and did 8-10 a day that week. It was doable, but I wasn't as fresh for S&S, which is my priority, so it wasn't a hard decision to put this off till a later program. I am doing a lot of hanging now, which has only been a positive for S&S and feels great.
 
- The Plan - Week 6

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

Workout - Heavy Day
- Kettlebell Press 16 x (3,5,7) x 2 , (3,5) x 1 (8 min)
- Swings+Squats 24 x (10+2) x 9 (10 min)
- Kettlebell Press 16 x (3,5,7) x 2, (3) x 1 (8 min)
- Pull-ups x 5,5

Cool down
-
 
- The Plan - Week 6

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

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

Cool down
-90/90, QL Straddle, Bar Hang
 
- The Plan - Week 6

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

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

Cool down
- Downward/Upward dog, Dead Bugs, Bird Dogs
 
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- The Plan - Week 7

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

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

Cool down
-Bar Hang
 
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- The Plan - Week 7

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

Workout - Light Day
- Kettlebell Press 16 x (3,5,7) x 1, (3,5) x 1 (10 min)
- Swings+Squats 24 x (10+2) x 6 (10 min)
- Kettlebell Press 16 x (3,5,7) x 1, (5) x 1 (10 min)

Cool down
- Hanging Pull-ups x 30 sec Hang - 1 Pull-up - 30 sec Hang - 1 Pull-up
 
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