KB Strong (Phase 1) Alternating C&J / Front Squat

Discussion in 'Kettlebell' started by Sean M, Oct 10, 2019.

  1. Sean M

    Sean M Quadruple-Digit Post Count

    I ran Strong with 2x24kg C&P this spring and loved it. I worked up a 4-5RM to 8RM with it. What I liked about the program:
    • Logical and systematic volume progression
    • Rest periods "by feel" and only 5-10 sets makes for a time-efficient program
    • One big compound movement - C&P/PP is pull and push, C&J has a bit of a squat in it too
    After the TSC I have my eye on a run of Strong again, this time with 2x32kg alternating days of C&J and Front Squat:
    • Day A: C&J
    • Day B1: Front Squat
    • Day B2: Chin-ups (ladder, stopping 1-2 rungs before rep max)
    So the first two weeks:
    • Mon: C&J 10x1
    • Wed: FSQ 10x1 w/ chin ladders
    • Fri: C&J: 5x2
    • Mon: FSQ 5x2 w/ chin ladders (or not, on these heavier days)
    • Wed: C&J: 10x1
    • Fri: FSQ 10x1 w/ chin ladders
    It would take longer, but that's fine with me. In fact, I would be content to run this all the way through Phase 2.

    Has anyone run Strong this way (or similar)?
     
  2. Mark Limbaga

    Mark Limbaga Quadruple-Digit Post Count Elite Certified Instructor

    You can run it that way or just do fighter pullup program for pullups and do an easy strength approach for squats
     
  3. Sean M

    Sean M Quadruple-Digit Post Count

    Can you be more specific on the squats? Like 3x3 at 5RM twice a week on off days?
     
  4. Mark Limbaga

    Mark Limbaga Quadruple-Digit Post Count Elite Certified Instructor


    Fighter pullup program twice a week..

    For squats I personally enjoy 3x3 or 2x5
     
    william bad butt and Sean M like this.

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