recently ran Q&D 044 for a 12-week training block.
ran 10x10 snatches after that for about 2 months.
currently running an A+A swing and pushup protocol now.
- saved me a lot of time. <1 hour per week
- there was a cardio / strength-endurance carry over which was most notable in the wake of 5 series days.
- 5x(5/4) is the worst for me. but, it added so perceptibly to my cardio capacity
- my favorite measurement is taking note of how easy it is to bound upstairs
- by comparison, my PttP style barbell cycles increased raw strength and hypertrophy, but I noticed being winded at the top of the stairs.
- Peak strength is yet to be tested, but my shoulders and thighs continued showing hypertrophy.
- I take this as a sign that the loading is still within the applicable range.
- The shape and size of shoulders, thighs, and traps increased slightly over time.
- swinging 32kg for 10 reps after this cycle is starting to feel light.
I've run Q&D 044 several times and one thing that I've noted is that as I return to it stronger and dig into the snatch power more, it seems to give me back more.
From cycle to cycle it has gotten harder. not easier.
It taxes me more during the set.
I recover faster between series.
my ability to tame the arc is tested.
Overspeed eccentrics get faster and closer to the edge of performance for my grip and biceps.
the Concentric portion most notably has begun challenging my biceps as I become more powerful out of the bottom.
I've been running this program from time to time over a couple of years or so, with the 24kg bell.
and, overall, it seems to grow with me so far.