Not for weight but for time.I have the book but haven’t read it all yet. But does Iron Cardio have standards like S&S?
Iron Simple:
30 sets of clean + press + squat in 20 mins @32kgs
Iron Sinister:
30 sets of clean + press + squat in 20 mins @48kgs
HAHA! Indeed!
I have been rotating them in more frequently but I always keep the single bell work in the mix.Picked it up last week and began using the ideas... Anyone running this with primarily doubles?
Love the intuitive feel... Light medium heavy, short medium long, with a variety of movements and work rest periods. Feels like a great long term training plan.
Agreed!I would do
M T W T F S S Q&D IC Rest Q&D IC Cardio Rest
Freshness for snatches is a very good thing.
This looks great! I like how you've integrated both time and reps in the same dice roll.Well, on a whim, after looking at my equipment, reviewing the dice rolling section in the book, and thinking about my experience so far, here's what I've come up with for the next 12 weeks.
Rolled the dice ahead of time.
We'll see how this goes.
Caveat: All 40kg presses are Push Presses ad lib.
View attachment 21365
QUICK REVIEW:
I just did 4 weeks of IC.
I made some tests yesterday. I pressed the 36kg (80 lbs) for the first time of my life. I weigh 83 kg (183 lbs).
The squat has never been so easy, the pattern is well greased. But I lost a bit of strength nonetheless.
Conditioning definitely went up. Overall, I felt really good, no pain or aches
I see nothing wrong with it... I frequently go on long brisk walks post training, not sure why an extra 25+ lbs would negatively impact itDoes anyone see anything wrong with going for a ruck after one of my IC sessions each week? I admit that I haven't tried it yet.
I've been rucking in the spirit of Al Ciampa's rucking article here on SF for a few weeks, and I enjoy it. It would just be nice to get them both done on one of my weekend days.