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Intrinsic Strength

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Just received some extra bells from Dragondoor. Now would be a good time for me too run a modified rite of passage program, I've been thinking about for a long time.

It's the same structure as the RoP but it's double Kettlebell military press(not clean and press), double Kettlebell front squat and chin up. All with 30 seconds rest in-between.

Still thinking about it.....
 
Double Kettlebell -- Hard Day
  • 3(1,2,3) 16kg Double Kettlebell Military Press
    • Superset
  • 3(1,2,3) 16kg Double Kettlebell Front Squat
  • 3(1,2,3) Chin Up
Notes
  • 30 sec rest between ladders and rungs.
  • 30 grams Whey Concentrate w/milk and banana post workout
Generous Stretching and Active Flexibility Work
 
Last edited:
Beginning of Week 1

Double Kettlebell -- Light Day

  • 3(1) 16kg Double Kettlebell Military Press
    • Superset
  • 3(1) 16kg Double Kettlebell Front Squat
  • 3(1) Chin Up
Notes
  • 30 sec rest between ladders and rungs.
  • 30 grams Whey Concentrate w/milk and banana post workout
Generous Stretching and Active Flexibility Work
 
Double Kettlebell -- Medium Day
  • 3(1,2) 16kg Double Kettlebell Military Press
    • Superset
  • 3(1,2) 16kg Double Kettlebell Front Squat
  • 3(1,2) Chin Up
Snatches
  • 4 minute 16kg Snatch
    • 2L/2R each Minute
      • 16 total snatches
Notes
  • 30 sec rest between ladders and rungs.
  • 30 grams Whey Concentrate w/milk and banana post workout
 
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