Marc79
Level 3 Valued Member
New guy here, currently at my all time chunkiest. 5’8 and 260 lbs. I work a desk job doing sales with a local HVAC company. I do get out to the warehouse from time to time and move equipment around but that’s about as physical as my job gets. I’ve read most of Pavels books starting with ETK. I have both the original and updated S&S as well as The Quick and The Dead. I’ve also read over Steve Baccaris version of the Program Minimum.
My main problem is I suffer from program ADHD. I know I need to see a program through for progress. Here’s what I’ve kinda thrown together to get me the variety I need to try to prevent me from getting bored and skipping to something different
It follows the programming of The ETK program minimum with some aspects of Steve Baccari’s version as well as adding in a CPSq (clean&press, front squat; single bell) during the grind days
Since I started this program this Thursday I’ll detail the first three here
Warms up - repeat x3
Saigon squat with kb curls
Bridge (but perform a naked TGU to standing)
Halos
Thurs-
12 minutes of swings (jumping jacks instead of jogging)
One set each of loaded carry
Goblet
Waiter- L/R
Racked- L/R
Suitcase- L/R
Fri-
5 minutes of TGU
12 minutes of CPSq
Sat- repeat of Thursday
Currently using a 20kg bell for swings and weighted carries. 16kg for warm up and TGU. I’m currently working my way up to a full TGU with the 16kg. I have no problem doing full get ups with a 12kg.
My main problem is I suffer from program ADHD. I know I need to see a program through for progress. Here’s what I’ve kinda thrown together to get me the variety I need to try to prevent me from getting bored and skipping to something different
It follows the programming of The ETK program minimum with some aspects of Steve Baccari’s version as well as adding in a CPSq (clean&press, front squat; single bell) during the grind days
Since I started this program this Thursday I’ll detail the first three here
Warms up - repeat x3
Saigon squat with kb curls
Bridge (but perform a naked TGU to standing)
Halos
Thurs-
12 minutes of swings (jumping jacks instead of jogging)
One set each of loaded carry
Goblet
Waiter- L/R
Racked- L/R
Suitcase- L/R
Fri-
5 minutes of TGU
12 minutes of CPSq
Sat- repeat of Thursday
Currently using a 20kg bell for swings and weighted carries. 16kg for warm up and TGU. I’m currently working my way up to a full TGU with the 16kg. I have no problem doing full get ups with a 12kg.