Thanks for the replies, I didn’t get a email with a video but I think I understand the program. It’s more just the examples at the bottom don’t seem to line up with the programs above.@tigheguy check your email, you should have gotten one from Geoff that has a video link. Watch that video and everything you asked will be clear.
@tigheguy is right, the "Example Training Sessions" explanations contain a typo (paging @Geoff Neupert). In the examples, in Segment B, it should say "B1" and "B2" for the exercise labels, but incorrectly says "A1" and "A2", hence the confusion.Thanks for the replies, I didn’t get a email with a video but I think I understand the program. It’s more just the examples at the bottom don’t seem to line up with the programs above.
But I appreciate the help.
What is COS activation?Week 1 Day 3
COS Shoulder Activation then
A Day
A1 24kg
A2 24kgx2
6 series
B1 20kg
B2 26kgx2
6 series
On point!
View attachment 23509
Crossover symmetry.... I bought 4kor bands (same quality and characteristics, less money, cooler presentation) and run the COS activation protocol... Sometimes I also run the glute activation program... Warm up and bulletproof your shoulders at the same time.What is COS activation?
I’ve similar concerns with rows, not done them for some time, I’ve ended up using TRX bodyweight rows as an alternative before. May do the same again.I got the "Beta test reopened" email from Geoff. I'll start it in January, like some others here.
I have a bit of a phobia with rows, having injured my lower back with a high effort isometric bent-over row, then injuring it again with a seated isometric row last year. So I'm going to go fairly light for the KB rows, and use only single KB. My back has healed up enough to tolerate and benefit from double 16kg cleans, and single 16kg bottoms up goblet squat.
Will go with the conditioning-first option.
I’ve similar concerns with rows, not done them for some time, I’ve ended up using TRX bodyweight rows as an alternative before. May do the same again.
Hate to go off program, but sometimes you have to do what’s best for you.
8kg rows are extremely light, are these renegades? We’re you injured?I recently picked up 8kg and 12kg KBs, which are sufficiently light enough for me to feel more confident than if I had to start off with a 16kg, which until this time was my very lightest KB.
I'll probably start ICT with a single 8kg for rows and only move up to the 12kg if the 8kg really makes me feel like I'm rowing a plastic bag with a box of Kleenex inside.
It can be confusing when there is Session A/B (alternating 3x/week) but also Segment A/B within both Session A or Session B. I would’ve called it A1/A2, break, A3/A4 = Session A, etc.@tigheguy is right, the "Example Training Sessions" explanations contain a typo (paging @Geoff Neupert). In the examples, in Segment B, it should say "B1" and "B2" for the exercise labels, but incorrectly says "A1" and "A2", hence the confusion.
Quick question…
If I just did option 1…
Session A -A1/A2
Session B -B1/B2
The next workout will be…
Session A- B1/B2
Session B-A1/A2
Then back to the first? Keeping that ABA format?
Is there a typo? Is session A one workout for the day? And session B is another full workout?!Quick question…
If I just did option 1…
Session A -A1/A2
Session B -B1/B2
The next workout will be…
Session A- B1/B2
Session B-A1/A2
Then back to the first? Keeping that ABA format?
A "session" is the full workout for one day. A session is broken down into two segments (A and B). Segment A contains two exercises performed as a superset, A1 and A2, done for a fixed amount time. Likewise, Segment B also contains two exercises performed as a superset, B1 and B2. There are two different "workout" templates, Session A and Session B. First day (Monday), you do Session A. Rest a day. Next time (Wednesday), do Session B. Then back to Session A, etc. So, week one is ABA and week two is BAB.Is there a typo? Is session A one workout for the day? And session B is another full workout?!
Thank you! I must of read it 20 times and the workout examples didn’t line up with itA "session" is the full workout for one day. A session is broken down into two segments (A and B). Segment A contains two exercises performed as a superset, A1 and A2, done for a fixed amount time. Likewise, Segment B also contains two exercises performed as a superset, B1 and B2. There are two different "workout" templates, Session A and Session B. First day (Monday), you do Session A. Rest a day. Next time (Wednesday), do Session B. Then back to Session A, etc. So, week one is ABA and week two is BAB.