banzaiengr
Level 6 Valued Member
This protocol as others have described was a heavier bell and 5 reps every minute on the minute, right/left, right/left. The average session time increased each week through week three. Week four was a de-load week and again increasing for week five and six.
I started with a 40K bell. I used it through the first seven sessions. I could hack it but it was too much bell for me. It was recommended that I reduce to the 32 for the remainder of the protocol. I'm not sure how much difference this made as the 32 is my go to bell for S&S and other training so I wasn't swinging a heavier bell. But I was swinging a bell better.
During the majority of this protocol the only other training I did was get-ups with the 32 and the number was basically dependent on the way I felt. Toward the end of the protocol I was able to do a right hand get-up with the 40K, a PR for me. I also noticed an increase in strength through the shoulders when doing spiderman crawls. This is very subjective as I did lose 5 lb. during the training.
The other positive was an increase in grip strength.
My pre and post test was only the 10 minute run. I had a slight increase from 1.25 mi. to 1.27 mi.
I started with a 40K bell. I used it through the first seven sessions. I could hack it but it was too much bell for me. It was recommended that I reduce to the 32 for the remainder of the protocol. I'm not sure how much difference this made as the 32 is my go to bell for S&S and other training so I wasn't swinging a heavier bell. But I was swinging a bell better.
During the majority of this protocol the only other training I did was get-ups with the 32 and the number was basically dependent on the way I felt. Toward the end of the protocol I was able to do a right hand get-up with the 40K, a PR for me. I also noticed an increase in strength through the shoulders when doing spiderman crawls. This is very subjective as I did lose 5 lb. during the training.
The other positive was an increase in grip strength.
My pre and post test was only the 10 minute run. I had a slight increase from 1.25 mi. to 1.27 mi.