Pasibrzuch
Level 6 Valued Member
Hello everybody,
after reaching my Timeless Solid goal about 1 year ago I decided to go the strong endurance path. I finished 12 week of 033, then ~6 months of A+A snatching @32kg, and finally12 weeks of 044 @28kg. Now, I decided to risk a little bit and instead of doing a tried and true program I went for creating something that's an amalgamate of what I pieced together reading this forum and some articles by Joel Jamieson. I would be extremely grateful for any critique.
Goals: The rough template I used for this program is said to increase alactic capacity with the caveat that it's the least trainable attribute. It also should help mitorespiration.
Template:
Week 1:
The Hard Day:
10 sets of 5 snatches @32kg EMOM
8-10 mins break
10 sets of 1 snatch and 4 jerks @28kg EMOM
8-10 mins break
10 sets of 5 cleans @2x28kg EMOM
Medium Day: the hard day but without heavy cleans, some easy strength bentpresses and squats
Light Day: only snatches + some bentpresses and squats
Week 2: Increase the number of sets in every exercises to 12
Week 3: repeat week 1
Week 4: repeat week 2
Week 5: repeat week 1
Week 6 repeat week 2
That's basically it. So it's Joel Jamieson's alactic capacity protocol with kettlebell exercises and hardstyle waviness applied.
This is what the hard day looks like on a HR graph:
As you can see cleans are pretty intense but I still managed to maintain nasal breathing.
Some doubts I have:
1. Is the recovery between sets sufficient? Isn't there too much glycolisis? I manage to stay powerful throughout all sets. Breathing may get more intense, but certainly not chaotic
2. Do you think 2 days a week would be enough if I also do 2x easy jogging and 3x Muay Thai (now usually at home, a+a-ish, heavy bag and double end bag)?
I can't wait to hear your opinions!
after reaching my Timeless Solid goal about 1 year ago I decided to go the strong endurance path. I finished 12 week of 033, then ~6 months of A+A snatching @32kg, and finally12 weeks of 044 @28kg. Now, I decided to risk a little bit and instead of doing a tried and true program I went for creating something that's an amalgamate of what I pieced together reading this forum and some articles by Joel Jamieson. I would be extremely grateful for any critique.
Goals: The rough template I used for this program is said to increase alactic capacity with the caveat that it's the least trainable attribute. It also should help mitorespiration.
Template:
Week 1:
The Hard Day:
10 sets of 5 snatches @32kg EMOM
8-10 mins break
10 sets of 1 snatch and 4 jerks @28kg EMOM
8-10 mins break
10 sets of 5 cleans @2x28kg EMOM
Medium Day: the hard day but without heavy cleans, some easy strength bentpresses and squats
Light Day: only snatches + some bentpresses and squats
Week 2: Increase the number of sets in every exercises to 12
Week 3: repeat week 1
Week 4: repeat week 2
Week 5: repeat week 1
Week 6 repeat week 2
That's basically it. So it's Joel Jamieson's alactic capacity protocol with kettlebell exercises and hardstyle waviness applied.
This is what the hard day looks like on a HR graph:
As you can see cleans are pretty intense but I still managed to maintain nasal breathing.
Some doubts I have:
1. Is the recovery between sets sufficient? Isn't there too much glycolisis? I manage to stay powerful throughout all sets. Breathing may get more intense, but certainly not chaotic
2. Do you think 2 days a week would be enough if I also do 2x easy jogging and 3x Muay Thai (now usually at home, a+a-ish, heavy bag and double end bag)?
I can't wait to hear your opinions!
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