Had my first run at Alactic and Aerobic (was originally planning to do it in October after that powerlifting meet I've been training for) but with the gyms being closed on Oahu, to include our gym on post, I decided to implement my planned A+A with S+S Round 2 program I've been brainstorming through for the last three months today.
All in all the first session went decent.
The session consists of this sequence I found earlier in the post:
The only difference is I used a 24kg bell for the snatches since I have 2x16KG, 2x24KG and 2x32KG bells in my home courage corner. I also did an 'easy strength' single of the military press with the
dvukhpudovik between my ballistics and after the fourth set, I did a split squat per leg. This came from one of Pavel's older books where he mentioned one-legged squats and pullups were favored by the spetsnaz between sets of kettlebell exercises.
I completed 24 sets which resulted in:
18 x military presses @ 32KG per arm
12 x one arm long cycle clean and jerks @ 32KG total (6x reps per arm)
60 x snatches @ 24KG (30/arm)
12 x split squats (6x/leg)
The split squats and military presses were done in an 'easy strength' sort of manner.
Max HR: 155 BPM
Avg HR: 124 BPM
I waited till my heartrate was at 100-110 BPM or so, and caught my breath between sets, using guidelines in the 'Timeless Simple' section of the new version of Simple and Sinister.
So far I rather like this A+A training program and took this covid imposed isolation as an opportunity to test something I've been working on for designs.
@Harald Motz and company thank you for starting this thread.