I thought I'd share my experience with Iron Cardio so far. And give a shout out to
@Brett Jones for putting this book together.
I started out at the end of October and feel I've made some good progress. A few caveats; I have been doing LCCJ on alternate days, and all my I.C sessions have been using double bells (my shoulder seems to hate one arm pressing).
November 5th I did a session with double 32s to see where I was at. I managed 40 sets of Clean/Press/Squat in 58min using talk test. Today the same session took me just under 35min.
I've also seen some positive body comp changes (down a few lbs with some increased size in my shoulders and upper back).
I think what I'm most impressed by is how easy it has been to recover from these sessions. Autoregulation has been key. I'm currently in one of the busiest and most stressful periods of my life with a new job that has me working till bedtime most nights and 3 young kids, including a 20 month old who still wakes up multiple times a night to yell at me.
The combination of LCCJ seems to be working for me and I'm sure it's played a role in this progress. Double jerks also force my to work on tspine and shoulder mobility. I over did one jerk session and had to take a few days off. Lesson learned. Will proceed with caution.