Your plan sounds reasonable.
Consider ETK+, something like this (this is one of my staple programs, fyi, some of the indentations got messed up on the Paste, my apologies, hard to fix on a cell phone):
In recent years, Pavel and Strongfirst have put out a lot of articles on the importance of Long Rests. I have adapted ETK+, for myself, to follow this training methodology. Therefore, I have thrown out the clock. I no longer worry about time. I roll the dice for how heavy a bell I will be using, and I roll the dice to determine my volume for the workout. Because of this, I now favor heavier weights. CAUTION: I find that I will unconsciously choose lighter kettlebells if I know my volume first. So I recommend rolling the dice, and let’s pretend you roll a 6, which is supposed to be HEAVY RPE. Choose your kettlebell(s) before rolling the dice for your volume (otherwise you may be tempted to choose a lighter bell if your volume is high). NOTE: For single arm lifts, if the volume is 30 lifts, I mean for this to be 30 lifts per arm, not 30 lifts total.
A note on exercise variability. Originally, this variability is what attracted to me to this program. However, in recent years I have been minimizing the number of exercises to improve and I like this better. In fact, the last time I ran this program, I did not vary the exercises at all! I like this best! You don’t have to choose these exercises, but I find these to be the best. For Grind Day, I do Single Arm C&P in parallel with Tactical Pullups (just like the Right of Passage), alternating between each exercise. Then I do Double Kettlebell Front Squats, followed by Double Kbell Military Press. If it isn’t obvious, the difference between C&P and military press is that the former has a clean in between each press.
In terms of the weight, I no longer set a weight for each roll of the die, as in my example, above. This is too cumbersome and difficult to document. Instead I use RPE (rate of perceived exertion). If I roll a 1 or 2, it is Light. A 3 or 4 is Medium. A 5 or 6 is Heavy. So this is very dependent upon you, how strong you are, and how you are feeling that particular day. If I was doing a single arm press, Light would be 24 or 28 kg, Medium would be 28 or 32 kg, and Heavy would be 36 or 40 kg. I don’t own a 44 kg. On a rare occasion If I rolled a 5 or 6 I may use the 48 kg (but likely not, this is supposed to be Park Bench for me). I hope this example makes sense.
My current modified ETK+ inspired program:
- · Warmup (for each of these Grind and Ballistic days)
- o A few goblet squats
- o Halo’s
- o A couple light TGU’s
- o Some light 2 arm swings
- · Grind Day
- Press #2
- Single Arm C&P
- · 1 RPE Light
- · 2 RPE Light
- · 3 RPE Medium
- · 4 RPE Medium
- · 5 RPE Heavy
- · 6 RPE Heavy
- Volume (Ladders 1,2,3,4,5, for Heavy weights I may stop at 3 on the ladders)
- · 1 15 reps
- · 2 15 reps
- · 3 30 reps
- · 4 30 reps
- · 5 45 reps
- · 6 45 reps
- o Pullup
- Tactical pullups
- · 1 RPE Light
- · 2 RPE Light
- · 3 RPE Medium
- · 4 RPE Medium
- · 5 RPE Heavy
- · 6 RPE Heavy
- Volume (Ladders 1,2,3,4,5, for Heavy weights I may stop at 3 on the ladders)
- · 1 15 reps
- · 2 15 reps
- · 3 30 reps
- · 4 30 reps
- · 5 45 reps
- · 6 45 reps
- Squat
- Double Front Squats
- · 1 RPE Light
- · 2 RPE Light
- · 3 RPE Medium
- · 4 RPE Medium
- · 5 RPE Heavy
- · 6 RPE Heavy
- Volume (Ladders 1,2,3,4,5)
- · 1 15 reps
- · 2 15 reps
- · 3 30 reps
- · 4 30 reps
- · 5 45 reps
- · 6 45 reps
- Press #2
- Double Military Press
- · 1 RPE Light
- · 2 RPE Light
- · 3 RPE Medium
- · 4 RPE Medium
- · 5 RPE Heavy
- · 6 RPE Heavy
- Volume (Ladders 1,2,3,4,5, for Heavy weights I may stop at 3 on the ladders)
- · 1 15 reps
- · 2 15 reps
- · 3 30 reps
- · 4 30 reps
- · 5 45 reps
- · 6 45 reps
- o Pull
- Heavy Single Arm Snatches (I favor heavier weights and lower reps)
- · 1 RPE Light
- · 2 RPE Light
- · 3 RPE Medium
- · 4 RPE Medium
- 5 RPE Heavy
- 6 RPE Heavy
- Volume (Ladders 5,10 for Heavy weights I only do 5 reps rungs
- · 1 20 reps
- · 2 20 reps
- · 3 40 reps
- · 4 40 reps
- · 5 60 reps
- · 6 60 reps
- Push Press / Jerk
- Double Clean & Jerk
- · 1 RPE Light
- · 2 RPE Light
- · 3 RPE Medium
- · 4 RPE Medium
- · 5 RPE Heavy
- · 6 RPE Heavy
- Volume (Ladders 2,4,6,8,10 for Heavy weights I may stop at 6 on the ladders [sometimes I like to go really heavy on these])
- · 1 20 reps
- · 2 20 reps
- · 3 40 reps
- · 4 40 reps
- · 5 60 reps
- · 6 60 reps