Consistency beats intensity

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jhpowers

Level 6 Valued Member
Every Morning - yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress 16kg 1/3


Work out
Double C & P 24kg X 5/5
Pull up BW x 5/5

DFSQ 24 x 3/5
 

jhpowers

Level 6 Valued Member
Every Morning - yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3

DMP 12 kg x 5
DMP 16 kg x 3
DMP 16 kg x 2

Work out
Double C & P 24kg X 4/10
Pull up BW x 4/10
 

jhpowers

Level 6 Valued Member
Every Morning - yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3

Work out
Double C & P 24kg X 3/10
Pull up BW x 3/10

DFSQ 24 x 3/5
 

jhpowers

Level 6 Valued Member
Every Morning - yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress 16kg 1/3


Work out
Double C & P 24kg X 5/6
Pull up BW x 5/6

DFSQ 24 x 3/5
 

jhpowers

Level 6 Valued Member
Every Morning - yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress 16kg 1/3


Work out
Double C & P 24kg X 4/10
Pull up BW x 4/10

DFSQ 24 x 3/5
 

jhpowers

Level 6 Valued Member
Every Morning - yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress 16kg 1/3


Work out
Double C & P 24kg X 3/10
Pull up BW x 3/10

DFSQ 24 x 3/5
 

jhpowers

Level 6 Valued Member
Every Morning - Ashtanga yoga, cold showers.

Morning - Tested single handed C & P - got 6 reps L and 5 reps right

Warm up
GSQ 24 x 5/3
Single CP 24kg 1/3

Work out
(superset)
Single C & P 28kg ladders (1,2,3) x 3
Pull up 10lb x ladders (1,2,3) x 3

Single Handed Swings
32KG x 10L,10R,10L,10R

I've been doing exclusively doubles for some time. I think that the systemic load is too much since I started doing Ashtanga yoga every morning. I'm surprised at the workout that Ashtanga Yoga is giving me. I think that I'm going to transition to single bell work for a while. I'm going to experiment a little this week with ROP style programming.
 
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jhpowers

Level 6 Valued Member
Morning -- Ashtanga yoga and cold showers

Warm up
Pull over 12kg x 5/3
DFSQ 20kg x 5/3
DMP 20kg x 1/3

Work out
(superset)
Single C & P 28kg ladders (1,2) x 5
Pull up 10lb x ladders (1,2) x 5

Single Handed Swings
32KG x 10L,10R,10L,10R
 
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jhpowers

Level 6 Valued Member
Every Morning - Ashtanga yoga, cold showers.

Warm up
Pull over 12kg x 5/3
DFSQ 20kg x. 5/3
DMP 20kg x 1/3

Work out
(superset)
Single C & P 28kg ladders (1,2,3) x 3
Pull up 10lb x ladders (1,2,3) x 3

Single Handed Swings dice 4 min
32KG x 10L,10R,10L,10R
 
Last edited:

jhpowers

Level 6 Valued Member
Every Morning - Ashtanga yoga, cold showers.

Warm up
Pull over 12kg x 5/3
DFSQ 20kg x. 5/3
DMP 20kg x 1/3

Work out - ROP
(superset)
Single C & P 28kg 1/5
Pull up 10lb x ladders 1/5

Snatch 24kg - dice 7 min
5L,5R,5L,5R,5L,5R
 

jhpowers

Level 6 Valued Member
Morning -- Ashtanga yoga and cold showers

Warm up
Pull over 12kg x 5/3
DFSQ 20kg x 5/3
DMP 20kg x 1/3

Work out
(superset)
Single C & P 28kg ladders (1,2) x 5
Pull up 10lb x ladders (1,2) x 5

Single Handed Swings - 7 min dice roll
32KG x 10L,10R,10L,10R, 10L, 10R
 

jhpowers

Level 6 Valued Member
Morning -- Ashtanga yoga and cold showers

Warm up
Pull over 12kg x 5/3
DFSQ 20kg x 5/3
DMP 20kg x 1/3

Work out
(superset)
Single C & P 28kg ladders 1,2,3,1,2,3,1,2,1
Pull up 10lb x ladders 1,2,3,1,2,3,1,2

Single Handed Swings - 3 min
32KG x 10L,10R

Had an off day. Missed a rep on my pressing ladder. No sleep last night because I was stressed out about something. I'm hoping that is to blame. Ugh. I'm going to stick with the program and give it another go next week repeating the same ladders or stepping back a step.
 
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jhpowers

Level 6 Valued Member
Morning -- Ashtanga yoga and cold showers

Warm up
Pull over 12kg x 5/3
DFSQ 20kg x 5/3
DMP 20kg x 1/3

Work out
(superset)
Single C & P 28kg ladders 1,1,1,1,1
Pull up 10lb x ladders 1,1,1,1,1

Single Handed Snatch - 5 min
24KG x 10L,10R, 5L,5R
 

jhpowers

Level 6 Valued Member
Morning -- Ashtanga yoga and cold showers

Warm up
Pull over 12kg x 5/3
DFSQ 20kg x 5/3
DMP 20kg x 1/3

Work out
(superset)
Single C & P 28kg ladders 1,2,1,2,1,2,1,1 - missed a rep
Pull up 10lb x ladders 1,2,1,2,1,2,1,2


Discouraged missed a rep on my 4th ladder. I seem to be losing ground. This program isn't working for me. Might go back and cycle back through KB strong.
 
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